Tuesday 5-16-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Monday 5-15-17
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 sec front squat hold 45/35
Wod
Front squat
10-5-5-1-1-1-1-1
Sunday 5-14-17
Open gym
2-3
Saturday 5-13-17
Team “Cindy”
In teams of two
20 min AMRAP
-5pullups
-10 push-ups
-15 squats
Friday 5-12-17
500 m row
3 rounds
10 jumping jacks
10 lunges
0 burpees
2 min rest
Wod
3 rounds for time of:
400-meter run
40 sit-ups
7 deadlifts 275/195
Thursday 5-11-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 presses 45/35
2 min rest
Wod
20 min AMRAP
1 ring muscleup
2 HSPU
4 db snatch 50/35 (alt.)
Wednesday 5-9-17
Warmup
50 double unders
3 rounds
10 PVC shoulder pass-throughs
10 PVC OHS
10 PVC sots press
Wod
OHS
5-5-3-3-3-1-1-1-1
Tuesday 5-9-17
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row
Monday 5-8-17
Warmup
400 m run
3 rounds
10 lunges
10 box step ups 24/20
10 squats
Wod
With a continuously running clock
Incrementing up 1 rep each min
1 thruster 95/65 in the first minute
2 thrusters 95/65 in the second minute
Etc
Continue as long as you can complete the …
Sunday 5-7-17
Open gym
2-3