Warmup
50 doubleunders
3 rounds
10 knee raises
10 presses 45/35
10 sec bottom of squat hold
2 min rest
Wod
20 min EMOM
2 back squats
**start light, and slowly work your way up to heavy pairs
**remember, knees below parallel, full extension at the top. If you …
Warmup
400m run
3 rounds
10 presses 45/35
10 back squats 45/35
10 ring rows
2 min rest
Wod
3 rounds
1000m row
5 rounds of “Cindy’s”
-5 pullups
-10 pushups
-15 squats
Open gym
2:00-3:00pm
In teams of two, 2 mins per station, 1 min of work each
Rope climb
Alternating DB snatch 50/35
Power cleans 135/95
Burpees
GHD situps
*there will be transition time in between stations
**for reps
Warmup
3 rounds
10 SDLHP 35/25
10 walking lunges
10 KB swings 35/25
2 min rest
Wod
10 rounds
500m row
Rest at least 2 min, no more than 3 min, time cap of 45 min.
**make sure you are on time for this one, your score will be …
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
“Nancy”
5 rounds
400m run
15 overhead squats 95/65
Warmup
50 doubleunders
“Bergenor warmup”
Wod
Hang snatch
5-3-3-3-1-1-1-1-1
Warmup
400m run
3 rounds
10 hang power snatch 45/35
10 Overhead squats 45/35
10 burpees
2 min rest
Wod
4 rounds
12 bench presses 135/95
5 pull-ups
250 m row
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 strict presses 45/35
2 min rest
Wod
3 rounds
15 power cleans 135/95
15 ring dips
Open gym, 2;00-3:00