Friday 2-16-18
Warmup
400m run
3 rounds
10 hang power clean 45/35
10 squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
Squat clean and jerk
3-2-2-1-1-1-1-1
Category: Uncategorized
Thursday 2-15-18
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest
Wod
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
…
Wednesday 2-14-18
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
“Helen”
3 rounds
400m run
21
KB swings 53/35
12 pull-ups
Tuesday 2-13-18
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
5 rounds
Max calorie row in 60 seconds
Alt Turkish get-ups 50/35 Dumbbells
Complete a total of 40 reps …
Monday 2-12-18
Warmup
400m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Back squat
5-5-5-5-5
Sunday 2-11-18
Open gym
2-3
Saturday 2-10-18
3 rounds
Shuttle run/wall sit
Wall ball/ball hold overhead
Toes-to-bar/bar hang
Burpees/plank
Sled push65#/wall handstand
Rest
Partner hold position while other partner works for reps
1 minute per station per person
Friday 2-9-18
Warmup
500m row
“Burgenor” warmup
Wod
Open Workout 12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 snatches 75/55
30 snatches 135/95
30 snatches 165/115
30 snatches, as many reps as possible 210/145
Thursday 2-8-18
Warmup
50 double unders
3 rounds
10 snatch grip deadlifts 45/35
10 hang power snatch 45/35
10 front squats 45/35
2 min rest
Wod
3 rounds
20 squat cleans 95/65
20 pull-ups
600 meter run
Wednesday 2-7-18
Warmup
500 m row
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
Deadlift
3-3-1-1-1-1-1