Saturday 7-24-21
in teams of two
fight gone bad style
3 rounds
-power snatch 75/55
-med ball cleans 20/15
-assault bike
-bar hang
-SDLHP 75/55
**all movements are done syncronized
Friday 7-23-21
warmup
500m row
3 rounds
10 SDLHP 35/35
10 kB swings 35/25
10 alt kB snatches 35/25
wod
”Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups
Thursday 7-22-21
warmup
50 double unders
3 rounds
10 cleans 45/35
10 jerks 45/35
10 hang power snatches 45/35
2 min rest
wod
clean and jerks
5-5-3-3-3-1-1-1-1
Wednesday 7-21-21
Warmup
400m run
3 rounds
10 ring rows
10 knee raises
10 burpees
2 min rest
wod
tabata
pullups
pushups
situps
Tuesday 7-20-21
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 jumping lunges
2 min rest
wod
4 rounds
400m run
29 back squats 135/95
Monday 7-19-21
Warmup
500m row
3 rounds
10 ohs 45/35
10 hang cleans 45/35
10 back squats 45/35
2 min rest
wod
3 rounds
10 ohs 115/85
50 double unders
Sunday 7-18-21
Open gym
2-3
Saturday 7-17-21
In teams of two, 15 min amrap
one team mate performs thrusters 95/65
while the other performs double unders ( singles will be counted in seconds)
your score is the total number/seconds on double or single unders
One team mate must be actively doing thrusters for the jump rope to …
Friday 7-16-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
front squats
5-5-3-3-3-1-1-1-1
Thursday 7-15-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
wod
3 rounds
20 pullups
30 pushups
40 squats