Sunday 2-3-19
Open gym 2-3
Saturday 2-2-19
In teams of two,
31 walking lunges synchronized
31 Toes to bar synchronized
31 burpees synchronized
31 calorie row each
31 burpees synchronized
31 toes to bar synchronized
31 walking lunges synchronized
Friday 2-1-19
Warmup
2 mins on the assault bike
3 rounds
10 hang cleans 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest
Wod
Thrusters
5-5-3-3-3-1-1-1-1-1
Thursday 1-31-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 deadlifts 45/35
10 hang snatch 45/35
2 min rest
Wod
14.1
10 min AMRAP
30 doubleunders
15 power snatches 75/55
Wednesday 1-30-19
Warmup
500m row
3 rounds
10 pullups
10 pushups
10 situps
2 min rest
Wod
Back squats
3-3-3-3-3
Tuesday 1-29-19
Warmup
400m run
3 rounds
10 squats
10 burpees
10 sec bottom of squat hold
2 min rest
Wod
7 rounds
14 dB deadlifts 50/35
14 alt one arm dB presses 50/35
Monday 1-28-19
Warmup
2 min on the assault bike
3 rounds
10 DB deadlifts 35/25
10 dB presses 35/25
10 alt dB snatch 35/25
Wod
21-15-9
Snatch 115/75
Box jump 24/20
Sunday 1-27-19
Open gym 2-3
Saturday 1-26-19
In teams of two
1 mile run
10 rounds each, working one at a time
5 pullups
10 pushups
15 squats
*if you have a weighted vest, wear it.
Friday 1-25-19
Warm up
50 double unders
3 rounds
10 American KB swings 35/25
10 SDLHP 35/25
10 alt KB overhead squats 35/25
2 min rest
Wod
3 rounds
21 calorie row
12 HSPU
3 rope climbs