Friday 10-23-20
Warmup
400m run
3rounds
10 db cleans 35/25
10 dB thrusters 35/25
10 alt db snatch 35/25
WOD
15 min AMRAP
3 dB thrusters 50/35
5 toes to bar
15 double unders
Thursday 10-22-20
Warmup
500 m row
3 rounds
10 ring rows
10 situps
10 burpees
2 min rest
WOD
Tabata push jerk 95/65
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch 95/65
Wednesday 10-21-20
warmup
50 double-unders
3 rounds
10 front squats 45/35
10 posh-press 45/35
10 thrusters 45/35
WOD
Thrusters
5-5-3-3-3-1-1-1-1
Tuesday 10-20-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 back squats 45/35
2 min rest
WOD
3 rounds
1000m row
40 SDLHP 75/55
20 pullups
Monday 10-19-20
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 push presses 45/35
2 min rest
WOD
4 rounds
20 power cleans 115/75
800m run
Sunday 10-18.70
open gym 2:00-3:00
Saturday 10-17-20
Tabata “get some”
In teams of two:
Tabata sets of,
-Turkishgetups 50/35
-Bench press 135/95
-DB alt overhead squat 50/35
-Rope climbs
-Double unders
**teams will alternate each round of work
score will be ALL reps
Friday 10-16-70
warmup
400m run
3 rounds
10 squats
10 alternating dB snatch 35/25
10 alternating dB push jerks 35/25
2 min rest
wod
front squars
5-5-3-3-3-1-1-1-1
Wednesday 10-15-20
Warmup
500m row
3 rounds
10 jumping jacks
10 walking lunges
10 pushups
2 min rest
wod
10 rounds for time of:
8 ground-to-overheads 95/65
10 bar-facing burpees
Wednesday 10-14-20
warmup
400m run
3 rounds
10 med ball deadlifts 20/15
10 medball cleans 20/14
10 wallball shots 20/14
2 min rest
wod
50 medicine-ball cleans 20/14
25 push jerks 135/95
50 medicine-ball cleans 20/14