Wednesday 3-28-18
Warmup
500m row
3 rounds
10 squat cleans 45/35
10 presses 45/35
10 push jerks 45/35
Wod
50 medicine-ball cleans 20/14
25 push jerks 135/95
50 medicine-ball cleans 20/14
Category: Uncategorized
Tuesday 3-27-18
400m run
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
Over head squats
5-5-3-3-3-1-1-1-1-1
Monday 3-26-18
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 OHS 45/35
2 min rest
Wod
Weighted pull-ups
3-3-3-3-3
Row 1,000 meters
Sunday 3-25-18
Open gym 2-3
Saturday3-24-18
Workout 18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar …
Friday 3-23-18
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
Squat cleans
3-3-3-2-2-1-1-1-1-1
Thursday 3-22-18
Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
For time:
800 meter run
50 toes-to-bars
25 front squats 135/95
5 rope climbs
800 meter run
Wednesday 3-21-18
500 m row
3 rounds
10 dB deadlifts 35/20
10 dB cleans 35/20
10 dB jerks 35/20
2 min rest
Wod
3 rounds for time of:
25 sit-ups
50-foot handstand walk or bear crawls
50-foot walking lunge, 50/35 front racked dbs …
Tuesday 3-20-18
Warmup
400m run
3 rounds
10 snatch grip deadlift 45/35
10 snatch 45/35
10 ohs 45/35
2 min rest
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
Monday 3-19-18
Warmup
50 double unders
3 rounds
10 ring rows
10 push-ups
10 squats
2 min rest
Wod
“Jackie”
1000 m row
50 thrusters 45/35
30 pull-ups