Monday 11-2-20
warmup
500m row
3 rounds
10 jumping jacks
10 wall ball shots 20/14
10 pushups
2 min rest
wod
3 rounds
400m run
21 SDLHP 75/55
12 bar facing burpees
Sunday 11-1-20
Open gym 2-3
10-31-20
“The great pumpkin caper”
in teams of two,
400m pumpkin run
50 pumpkin situps 20/14
40 pumpkin wallball shots 20/14
30 burpee pumpkin jump over
20 pumpkin pushups
10 pumpkin weighted pullups
Friday 10-30-20
Warmup
400m run
3 rounds
10 med ball deadlift 20/14
10 wallball shots 20/14
10 med ball cleans 20/14
2 min rest
wod
“Diane”
21-15-9
deadlifts 225/155
handstand push-up
Thursday 10-29-20
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 strict presses 45/35
2 min rest
wod
hang cleans
5-5-5-3-3-3-1-1-1
Wednesday 10-28-20
Warmup
500m row
3 rounds
10 power cleans 45/35
10 ring rows
10 thrusters 45/35
2 min rest
wod
15-12-9
thrusters 115/75
pullups
Tuesday 10-27-20
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
12 min AMRAP
7 box jumps 24/20
14 kB swings 70/53
Monday 10-26-20
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
back squats
5-5-5-3-3-3-1-1-1
Sunday 10-25-20
Open gym 2-3
Saturday 10-24-20
Team chipper
-alternating dB snatch 50/35
-wallball shots 20/15
-back extention
-Abmat situps
-kB SDLHP 53/35
- 24 reps each, all are done synchronized except the back extensions.
- 200m run after each movement, run in the parking lot.