Tuesday 4-20-21
Warmup
50 double unders
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 Wallball shots 20/14
2 min rest
wod
3 rounds
100m run
50 pushups
100m run
50 situps
100m run
50 squats
Warmup
50 double unders
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 Wallball shots 20/14
2 min rest
wod
3 rounds
100m run
50 pushups
100m run
50 situps
100m run
50 squats
Warmup
400m run
3 rounds
10 presses 45/35
10 push-presses 45/35
10 walking lunges
2 mi rest
wod
strict press
2-2-2-2-2-2-2-2-2-2
Open gym 2-3
Wod dice. Good luck!
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 alt. kB snatches 35/25
10 kB swings 35/25
2 min rest
wod
“Grace”
30 clean and jerks 135/95
**if you don’t plan on Rxing this one, use approximately 60-75% of your one rep max. This should be a weight heavy …
Warmup
50 doubleunders
3 rounds
10 cleans 45/35
10 jerks 45/35
10 snatches 45/35
2 min rest
wod
snatch
1-1-1-1-1-1-1
Warmup
500m row
10 pushups
10 situps
10 squats
2 min rest
wod
800m run
then,
10 rounds
10 pullups
10 ring dips
then,
800m run
Warmup
50 doubleunders
3 rounds
10 ring rows
10 ring dips
10 low ring muscleups
2 min rest
wod
clean and jerks
1-1-1-1-1-1-1
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
“Diane”
21-15-9
deadlifts 225/155
HSPU
Open gym 2-3