Friday 1-29-21
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 jumping lunges
2 min rest
wod
50 box jumps 20 inch
5 rope climbs
50 kB swings 53/35
50 situps
50 hang power cleans 95/65
800m run
50 back extensions
** please try to be …
Thursday 1-28-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 back squats 45/35
2 min rest
wod
50 back squats 75/55
25 double unders / 30 seconds of single unders
40 back squats 75/55
25 double unders / 30 seconds of single unders
30 …
Wednesday 1-27-21
Warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 push-jerks 45/35
2 min rest
wod
press
2-2-2-2-2-2-2
Tuesday 1-26-21
Warmup
500m row
3 rounds
10 med ball cleans 20/14
10 wall ball shots 20/14
10 squat to target, med ball
2 min rest
wod
5 rounds
5 hand release pushups
10 wall ball shots 20/14
15 box jumps 24/20
Monday 1-25-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 thrusters 45/35
2 min rest
wod
“Holbrook”
10 rounds
5 thrusters 115/85
10 pullups
100m run
1 min rest
*your score is your lowest time
Sunday 1-24-21
Open gym
2-3
Saturday 1-23-21
In teams of two
3 rounds, 1 min per station
-GHD situps, split the time
-rope climbs, 1 rep, switch
-kB swings 53/35 working at the same time
-SDLHP 75/55, working at the same time
-burpees, working at the same time
-rest
Friday 1-22-21
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 pushups
2 min rest
wod
Bench press
5-5-3-3-3-1-1-1-1
Thursday 1-21-21
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
wod
3 rounds
10 deadlifts 255/175
50 double unders
Wednesday 1-20-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 alternating split jerks 45/35
2 min rest
wod
21-18-15-12-9-6-3
pullups
squats