** We will have a watch party for 19.3 on Thursday evening at McGowans starting at 7:30pm, our workout will be released at 8:00pm. I will bring my iPad for us to watch on.
Warmup
50 double-unders
3 rounds
10 dB deadlifts 35/25
10 dB cleans 35/25
10 dB alt …
2 min bike
3 rounds
10 pushups
10 burpees
10 squats
2 min rest
Wod
7 min AMRAP
10 SDLHP 115/75
10 push presses 115/75
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
2 rounds
1000m row
50 wallball shots 20/14
5 muscle-ups
Open gym
2-3
****FRIDAY NIGHT LIGHTS 7:30 pm****
OPEN WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat …
Warmup
50 doubleunders
3 rounds
10 squats
10 hang cleans 45/35
10 hang snatches 45/35
2 min rest
Wod
10 rounds
1 snatch 135/95
3 ohs 135/95
Warmup
400m run
3 rounds
10 situps
10 strict presses 45/35
10 deadlifts 45/35
2 min rest
Wod
21-18-15-12-9-6-3
HSPU
Pullups
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 OHS 45/35
2 min rest
Wod
Overhead squats
5-5-3-3-3-1-1-1-1-1
Warmup
2 min bike
3 rounds
10 ring rows
10 jumping jacks
10 burpees
2 min rest
Wod
18.1
20 min AMRAP
8 toes to bar
10 DB clean and jerks 50/35
14/12 calorie row
Warm up
50 double unders
3 rounds
10 dB snatches 35/25
10 dB cleans 35/25
10 dB jerks 35/25
2 min rest
Wod
8 rounds
400m run
2 min rest