Thursday 3-9-17
500 m row
3 rounds
10 jumping jacks
10 walking lunges
10 squats
2 min rest
WOD
Back squat
1-1-1-1-1-1-1
Category: Uncategorized
Wednesday 3-8-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang snatch 45/35
10 ohs 45/35
2 min rest
WOD
4 rounds
10 deadlifts 205/145
10 snatches 75/55
10 HSPU
10 snatches 75/55
Tuesday 3-7-17
50 double unders
3 rounds
10 hang cleans 45/35
10 push-presses 45/35
10 box step ups 24/20
2 min rest
Wod
Thrusters
1-1-1-1-1-1-1
Monday 3-6-17
Warmup
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
3 rounds
1 min per station
-back extensions
-handstand holds
-wallball shots
-row for calories
-deadlifts 135/95
-rest
Sunday 3-5-17
Open gym
2-3
Saturday 3-4-17
CrossFit games open WOD 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
…
Friday 3-3-17
Warmup
3 rounds
10 jumping jacks
10 burpees
10 alt walking lunges
2 min rest
WOD
3 rounds
25 toes-to-bars
50 double-unders
15 cleans 135/95
Thursday 3-217
400 m run
3 rounds
10 pull-ups
10 SDLHP 45/35
10 thrusters 45/35
2 min rest
WOD
Split jerk
1-1-1-1-1-1-1
Wednesday 3-1-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 sit-ups
2 min rest
WOD
9-15-21
Row for calories
power snatches 115/80 lbs
Tuesday 2-28-17
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 split jerk 45/35
2 min rest
Wod
“Helen”
3 rounds
400 m run
21 American KB swings 53/35
12 pull-ups