Wednesday 12-4-19
Warmup
500m row
3 rounds
10 jumping lunges
10 burpees
10 air squats
Wod
Overhead squats
3-3-3-3-3
Tuesday 12-3-19
Warmup
50 double unders
3 rounds
10 SDLHP 45/35
10 OHS 45/35
10 ring dips
2 min rest
Wod
“Three- VA”
**inspired by Aymen, named by Jeff
3 rounds
800m run
30 KB swings 70/53
30 pullups
**30 min time cap
30 pullups
Monday 12-2-19
Warmup
400m run
3 rounds
10 hang power snatches 45/35
10 jumping jacks
10 hand release push-ups
2 min rest
Wod
15 min AMRAP
7 snatches 135/95
14 ring dips
Sunday 12-1-19
Open gym 2:00-3:00
Saturday 11-30-19
3 rounds,
In teams to two
2 min per station
-tire flips, one at a time, half the time
-sled push One at a time
-bar hang, one at a time
-partner wallball 20/14
-med ball cleans 20/14, together
Friday 11-29-19
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
18-15-12-9-6-3
thrusters 75/55
Power snatches 75/55
Toes to bar
Thursday 11-28-19
Happy Thanksgiving
Gym will be closed today.
Wednesday 11-27-19
Warmup
400m run
3 rounds
10 power snatches 45/35
10 Over head squats 45/35
10 knee raises
2 min rest
Wod
Hang power clean
3-3-3-3-3-3-3
Tuesday 11-26-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
7 rounds
10 burpees
20 situps
Monday 11-25-19
Warmup
50 double-unders
3 rounds
10 burpees
10 situps
10 walking lunges
2 min rest
Wod
4 rounds
800m run
3 min rest