Friday 8-19-16
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 cleans 45/35
10 jerks 45/35
WOD
Clean and jerk
3-3-3-1-1-1-1-1
Thursday 8-18-16
Warmup
400 m run
10 min light stretching
WOD
10 rounds
100m sprints
Wednesday 8-17-16
Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 squats
Rest 2 min
WOD
15 min AMRAP
250 m row
9 toes -to-bar
7 push-press 95/65
Tuesday 8-16-16
Warmup
500 m row
3 rounds
10 press 45/35
10 push press 45/35
10 push jerks 45/35
WOD
4 rounds
400 m run
25 push-ups
Monday 8-15-16
Warmup
400 m run
3 rounds
10 DL 45/35
10 hang cleans 45/35
10 OHS 45/35
WOD
OHS
1-1-1-1-1-1-1
Sunday 8-14-16
Closed, Rest day
Saturday 8-13-16
In teams of two:
100 m lunges with 45/25 overhead, Done together
-20 toes-to bar each, one at a time
-20 front squats 135/95, one at a time
-20 box jumps 24/20, one at a time
-20 calorie row each, one at a time
…
Friday 8-12-16
Warmup
50 double unders
3 rounds
10 jumping jacks
10 lunges
10 ring dips
WOD
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Thursday 8-11-16
Warmup
400 m run
3 rounds
10 pullups
10 push-ups
10 squats
WOD
3 rounds
50 double unders
10 OHS 95/65
Wednesday 8-10-16
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
WOD
Front squats
2-2-2-2-2