Friday 7-26-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 alt jumping lunges
2 min rest
Wod
Squat cleans
5-3-3-3-1-1-1-1-1
Thursday 7-25-19
Warmup
2 min bike ride
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
5 rounds
5 left arm dB snatches 50/35
5 right arm db snatches 50/35
5 db thrusters 50/35
200m run
Wednesday 7-24-19
Warmup
50 double unders
3 rounds
10 dB deadlifts 35/25
10 alt dB snatch 35/25
10 dB thrusters 35/25
2 min rest
Wod
2000m row
Rest as needed
1000m row
Rest as needed
500m row
Rest as needed
250m row
Score is time for each distance
Tuesday 7-23-19
Warmup
400m run
3 rounds
10 ring rows
10 pushups
10 SDLHP 45/35
Wod
15-12-9
SDLHP 135/95
Chest-to-bar pullups
Monday 7-22-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
30 min EMOM
1 deadlift
Score your highest rep
Sunday 7-21-19
Open Gym
2-3
Saturday 7-20-19
In teams of two, fight gone bad style
- HSPU, working at the same time
- rope climbs, one at a time
- med ball cleans 20/14, working at the same time
- slam ball, 30/20, one at a time
- L-sit hold, half of time on the clock each, one attempt per
Friday 7-19-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 wall ball shots 20/14
10 med ball cleans 20/14 (squat cleans)
Wod
Thrusters
3-3-3-3-3
- No racks allowed, thrusters start on the ground. (you know who you are)
Thursday 7-18-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
10 – 1 min rounds of:
Back squats 135/95
25-20-15-10-5-5-4-3-2-1
Max clean and jerks 135/95
2 min rest
Wednesday 7-17-19
Warmup
500m row
3 rounds
10 ring rows
10 pushups
10 situps
2 min rest
Wod
5 rounds
20 good mornings 45/35
10 pullups
5 strict ring dips