Friday 4-22-16
Warmup
500 m row
3 rounds
10 jumping jacks
10 squats
10 sec squat holds
WOD
4 rounds
-400 m run
-15 front squats (135/115)
Category: Uncategorized
Thursday 4-21-16
Warmup
600 m run
3 rounds
10 dead lifts (45/35)
10 hang cleans (45/35)
10 front squats (45/35)
WOD
“Tabata something else”
-pullups
-push-ups
-sit ups
-squats
–
Wednesday 4-20-16
Warmup
50 double unders
3 rounds
10 squats
10 ring dips
10 ring rows
WOD
3 rounds
500 m row
20 jumping lunges
10 push presses (95/65)
Tuesday 4-19-16
Warmup
400 m run
3 rounds
10 push-ups
10 sit-ups
10 mountain climbers
Rest 2 minutes
WOD
“Jeremy”
21-15-9
OHS (95/65)
Burpees
Monday 4-18-16
Warmup
500 m row
3 rounds
10 presses(45/35)
10 walking lunges
10 pull-up
Wod
Press
5-5-3-3-3-1-1-1-1-1
Sunday 4-17-16
Rest day
Saturday 4-16-16
3 or 5 rounds, rotating ea. min:wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Rows,
1 minute rest between rounds
Friday 4-15-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 wallball shots (20/14)
10 OHS (45/35)
WOD
3 rounds for reps
1 min per station
-double unders
-toes to bar
-SDLHP (1.5/1.0)
-rest
–
Thursday 4-14-16
Warmup
500 m row
3 rounds
10 deadlifts(45/35)
10 hang cleans (45/35)
10 presses (45/35)
WOD
“Diane”
21-15-9
Deadlift (225/155)
Handstand push-ups
Wednesday 4-13-16
Warmup
50 double unders
3 rounds
10 pull ups
10 push ups
10 squats
WOD
Clean & jerk
3-3-2-2-2-1-1-1-1-1