Tuesday 10-13-20
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
2 rounds
75 kB swings 53/35
50 situps
1000m row
Monday 10-12-20
Warmup
400m run
3 rounds
10 presses 45/35
10 hang power snatches 45/35
10 OHS 45/35
wod
Overhead squats
5-5-3-3-3-1-1-1-1
Sunday 10-11-20
Rest day
Gym will be closed for the day.
See you tomorrow.
Saturday 10-10-20
Team “Dork”
6 rounds for time of:
60 double-unders 30 reps at a time ,then switch
30 kettlebell swings 15 reps at a time, then switch
15 burpees synchronized
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Friday 10-9-20
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alternating kB snatch 35/25
2 min rest
wod
deadlifts
10-10-5-5-5-3-3
all reps are touch and go, unbroken sets
Thursday 10-8-20
warmup
400m run
3 Rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 ring rows
wod
50 wall ball shots 20/14
50 pullups
35 wall ball shots 20/14
35 pullups
20 wall ball shots 20/14
20 pullups
Wednesday 10-7-20
Warmup
500m row
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
wod
3 rounds
power cleans 30 sec work, 30 sec rest, 155/105
power cleans 25 sec work, 35 sec rest, 155/105
power cleans 20 sec work, 40 sec rest, 155/105
power cleans …
Tuesday 10-6-20
warmup
50 doable unders
10 walking lunges
10 sec bar hang
10 burpees
WOD
4 rounds
400 m Run
200m farmers carry 50/35
Monday 10-5-20
warmup
400m Run
3 rounds
10 deadlifts 45/35
10 powercleans 45/35
10 back squats 45/35
WOD
21 back squats 155/115
42 situps
15 back squats 155/115
30 situps
9 back squats 155/115
18 situps
Sunday 10-4-20
Open gym 2:00-3:00