Monday 11-21-16
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 squat snatches 45/35
WOD
10 min AMRAP
20 box jumps 24/20
10 HSPU
Category: Uncategorized
Sunday 11-20-16
Open gym
2-3
Saturday 11-19-16
In teams of two, relay style
3 rounds for time of:1,000-meter row
42 kettle bell swings 53/35
24 pull-ups
Friday 11-18-16
Warmup
400 m run
Burgenor warmup
WOD
WORKOUT 14.1
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
WOMEN – includes Masters Women up to 54 years old
…
Thursday 11-17-16
500 m row
3 rounds
10 pull ups
10 push-ups
10 squats
WOD
Back squats
10-5-1-1-1-1-5-10
Wednesday 11-16-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 jumping alternating lunges
2 min rest
WOD
“Annie”
50-40-30-20-10 reps:
Double-unders,
Sit-ups
Tuesday 11-15-16
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
WOD
4 rounds
1000m row
4 min rest
Monday 11-14-16
Warmup
500 m run
3 rounds
10 deadlifts 45/35
10 push press 45/35
10 back squats 45/35
WOD
Push press
1-10-1-20-1-30 reps
Sunday 11-13-16
Open gym 2-3
Saturday 11-12-16
Team “Cindy”
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
In teams of two, one athelete completes one round then switch.