Monday 2-24-20
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
15 min AMRAP
19 wallball shots 20/14
19 calorie row
Sunday 2-23-20
open gym 2-3
Saturday 2-22-20
In teams of two, splitting time
2 minutes per station
4 rounds
-Rope climbs
-GHD situps
-wallballs 20/14
-rowing for calories
1 min rest between rounds
Friday 2-21-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 goblin squats 35/25
10 kB swings 35/25
2 min rest
wod
3 rounds
21 good morning 65/55
21 situps
21 bar facing burpees
Thursday 2-20-20
Warmup
50 double unders
3 rounds
10 front squats 45/35
10 good mornings 45/35
10 SDLHP 45/35
2 min rest
Wod
Front squats
3-3-3-1-1-1-1-1
Wednesday 2-19-20
Warmup
400m run
3 rounds
10 burpees
10 jumping jacks
10 squats
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Tuesday 2-18-20
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
3 rounds
15 pushups
15 left arm db rows 50/35
15 right arm db rows 50/35
800m run
Monday 2-17-20
Warmup
500m row
3 rounds
10 ring rows
10 ring dips
10 good mornings 45/35
2 min rest
wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Sunday 2-16-20
Open gym 2:00-3:00
Saturday 2-15-20
Fight gone bad style
In teams of two, all movements done syncronized
3 rounds
1 min per station
-wall ball shots 20/14
-alternating db snatch 50/35
-burpees
-deadlifts 225/155
-jumping lunges
-rest