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
Category: Uncategorized
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
Thursday 9-21-17
Warmup
Fish game
3 rounds
10 deadlifts 45/35
10 OHS 45/35
10 split jerk 45/35
2 min rest
WOD
5 rounds
15 chest-to-bar pull-ups
30 one-legged squats, alternating
Wednesday 9-20-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
Front squats
1-1-1-1-1-1-1
Tuesday 9-19-17
Warmup
500 m row
3 rounds
10 cleans
10 front squats
10 jerks
2 min rest
Wod
20 min AMRAP
100 double-unders
100-ft. walking lunge
Monday 9-18-17
50 doubleunders
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
Free for all “Fran”
45 reps
-thrusters 95/65
-pull-ups
Break them up how ever you want