Warmup
2 min bike
3 rounds
10 power cleans 45/35
10 presses 45/35
10 front squats 45/35
Wod
400m farmers carry, 1 arm 45/35 barbell
21 toes to bar
15 push ups
9 front squats 95/65
200m farmers carry, 1 arm 95/65 barbell
21 toes to bar
15 pushups
…
Warmup
400m run
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
5 rounds
20 wall ball shots 20/14
15 pull ups
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 thrusters 45/35
2 min rest
Wod
4 rounds
15 box jumps 30/24
400m run
Warmup
50 doubleunders
Bergenor warmup
3 x of each
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
Wod
Hang squat snatch
3-3-3-3-3
Open gym 2-3
Open WOD 19.5
33-27-21-15-9
Thrusters 95/65
Chest to bar pullups
This post is in no way directed at any one person. This is simply new guidance on this.
Please make every effort to not drop anything metal on the floor. This includes dumbbells, kettlebells, and barbells with no bumper plates on them. The main reason for this post is simply …
**We will be at McGowen’s after 7:30pm Thursday evening for the release of 19.5, please feel free to come out.
400m run
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 OHS 45/35
2 min rest
Wod
7 min AMRAP
15 cal row
15 push ups
Warmup
2 min assault bike
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
25 KB swings 70/53
25 burpees
25 abmat situps
Warmup
50 doubleunders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
Bench press
5-5-5-5-5