Sunday 10-1-17
Open gym
2-3
Category: Uncategorized
Saturday 9-30-17
In teams of two:
30 min AMRAP
-25 alternating dumbbell snatch 45/35,each
-25 cal row, each
-25 abmat sit-ups, each
Friday 9-29-17
Warmup
400 m run
3 rounds
“ Burgenor warmup”
2 min rest
wOD
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches 75/55
Thursday 9-28-17
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
“Karen”
150 wall balls 20/14
Wednesday 9-27-17
Warmup
400 m run
3 rounds
10 wall balls 20-14
10 box step ups 24/20
10 sit ups
2 min rest
Wod
“Cindy”
20 min AMRAP
5 pull-ups
10 push-ups
15 squats
Tuesday 9-26-17
Warmup
50 double-unders
3 rounds
10 push-ups
10 alternating jumping lunges
10jumping jacks
Wod
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Monday 9-25-17
Warmup
400 m run
3 rounds
10 ring rows
10 ring dips
10 squats
2 min rest
wod
Clean and jerk
3-2-2-1-1-1-1-1
Sunday 9-24-17
Open gym
2-3
Saturday 9-23-17
Wod
In teams, working one at the time,
3 rounds
2 min per station
– deadlifts 275
– toes to bar
– bar facing burpees
– med ball cleans 20/14
– rope climbs
– rest
Friday 9-22-17
Warmup
50 double unders
3 rounds
10 shoulder pass through PVC
10 shoulder shrugs PVC
10 second bottom of squat hold
2 min rest
Wod
“Nancy”
5 rounds
400 m run
15 OHS 95/65