Tuesday 10-9-18
Warmup
500m row
3 rounds
10 jumping jacks
10 lunges
10 sit ups
2 min rest
Wod
Deadlift
5-3-3-1-1-1-1-1-1-1
Warmup
500m row
3 rounds
10 jumping jacks
10 lunges
10 sit ups
2 min rest
Wod
Deadlift
5-3-3-1-1-1-1-1-1-1
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
20 wall-ball shots 20/14
20 SDLHP 75/55
20 box jumps 20”
20 push presses 75/55
20 …
Open gym
2-3
In teams of two, working one at a time,
20 min AMRAP
3 burpee box jump-overs 24/20
3 deadlifts 225/155
6 burpee box jump-overs 24/20
6 deadlifts 225/155
9 burpee box jump-overs 24/20
9 deadlifts 225/155
Etc
Warmup
400m run
3 rounds
10 ring rows
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Wod
12 min AMRAP
10 cal row
15 push-ups
20 squats
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 air squats
2 min rest
Wod
15 thrusters 95/65
30 box jumps 24/20
45 deadlifts 95/65
1 mile run
45 deadlifts 95/65
30 box jumps 24/20
Continue reading
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt kB thrusters 35/25
2 min rest
Wod
For max reps
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 …
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
Wod
10 min to reach a max for the barbell complex:
1 deadlift
2 hang cleans
1 jerk
Warmup
50 double unders
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
21-15-9 reps for time of:
Single-arm dumbbell snatches 50/35
Pull-ups
Open gym
2-3