Friday 8-21-20
warmup
400m run
3 rounds
10 deadlift 45/35
10 cleans 45/35
10 jerks 45/35
wod
clean and jerk
5-5-5-3-3-3-1-1-1
Thursday 8-20-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/35
10 goblin squats 35/25
2 min rest
wod
21 deadlifts 185/125
400m run
18 deadlifts 185/125
400m run
15 deadlifts 185/125
400m run
12 deadlifts 185/125
400m run
Wednesday 8-19-20
warmup
500m row
3 rounds
10 ring rows
10 OHS 45/35
10 strict press 45/35
wod
20 min AMRAP
9 OHS 95/65
3 strict pullups
12 bench presses 95/65
Tuesday 8-18-20
warmup
50 double unders
3 rounds
10 jumping jacks
10 pushups
10 walking lunges
2 min rest
wod
5 rounds
2 min per round
10 burpees
200m run
max burpees
3 min rest
*score is total number of burpees completed after each run
Monday 8-17-20
warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 burpees
2 min rest
wod
hang power clean
5-5-5-3-3-3-1-1-1
Sunday 8-16-20
open gym
2-3
Saturday 8-15-20
“Team Chelsea”
in teams of two,
Every minute on the minute, for 30 min.
5 pullups
10 pushups
15 squats
alternating rounds
Friday 8-14-20
warmup
50 double unders
3 rounds
10 presses 45/35
10 push-presses 45/35
10 push-jerks 45/35
2 min rest
wod
3 rounds
400m run
10 shoulder-to-overhead 135/95.
*bar starts on the ground
**should be able to get at least the first set of 10 in one or two sets, lighten …
Thursday 8-13-20
warmup
400m run
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
10 min AMRAP
5 power cleans 165/105
10 toes to bar
Wednesday 8-12-20
warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang clean 45/35
10 front squats 45/35
2 min rest
wod
every 2 minuntes
5 rounds max attempts
5 deadlifts, unbroken touch and go, if you fail, go to the next section
every min on the minute
3 rounds max
…