Friday 2-17-17
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
21-15-9
deadlifts 225/155
Overhead walking-lunge steps 50/35 dumbbells
Burpees, jumping over the barbell
Thursday 2-16-17
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings left arm 35/25
10 KB swings right arm 35/25
2 min rest
** 10 minutes of rope climb skill work
Wod
Row 5 k
Wednesday 2-15-17
Warmup
50 doubleunders
Burgenor warmup
Wod
Hang snatch
3-2-2-1-1-1-1-1
Tuesday 2-14-17
Warmup
400 m run
3 rounds
10 hang snatch 45/35
10 OHS 45/35
10 snatch balance 45/35
Wod
20 min AMRAP
10 burpees
30 squats
60 seconds of handstand hold
Monday 2-13-17
500 m row
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats
Wod
Deadlift
10-10-10-10-10
Sunday 2-12-17
Open gym 2-3
Saturday 2-11-17
In teams of two,WOD 11-RM Clean
In six minutes find your one-rep max barbell clean.
WOD 2 – Change the Station-This One Sucks!
With a running 9-minute clock
Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice …
Friday 2-10-17
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
Wod
30 min EMOM
Barbell complex
Deadlift 135/95
Hang power clean 135/95
Push jerk 135/95
**this wod starts at 1 rep and increments up by one rep every minute until you can’t complete …
Thursday 2-9-17
400 m run
3 rounds
10 jumping jacks
10 burpees
10 alt jumping lunges
2 min rest
WOD
21 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
9 dumbbell thrusters
Run 400 meters
** friendly reminder
Please don’t drop:
– dumbells
-kettle bells
-empty barbells
Thanks
Wednesday 2-8-17
Warmup
500 m run
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats 35/25
Wod
3 rounds
5-minute rounds for max reps at each station:
From 0:00-2:00, run 200 meters then double-unders
From 2:00-3:00, dumbbell push jerks 35/20
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat …