Wednesday 7-20-16
Warmup
400 m run
3 rounds
10 SDLHP (35/25)
10 American KB swings (35/25)
10 sec HS hold
WOD
5 rounds
500 m row
3 min rest
This row should be max effort
Tuesday 7-19-16
Warmup
50 double unders
3 rounds
10 pullups
10 push-ups
10 jumping alt lunges
WOD
3 rounds
400 m run
25 air squats
10 push-press (115/65)
Test
Just a test
Monday 7-18-16
Warmup
500 m row
3 rounds
10 deadlifts (45/35)
10 hang cleans (45/35)
10 OHS (45/35)
WOD
OHS
5-5-3-3-3-1-1-1-1-1
Sunday 7-17-16
Open gym 2:00-3:00
Saturday 7-16-16
In teams of two,
12 min AMRAP
-500 m row
-max reps pullups
Then,
12 min AMRAP
Thrusters 95/65
Each team member does reps for 60 secs, then switch
Friday 7-15-16
Warmup
50 Double ups
3 rounds
10 pullups
10 push-ups
10 squats
WOD
“Griff”
800 m run
400 m run backwards
800 m run
400 m run backwards
Thursday 7-14-16
Warmup
500 m row
3 rounds
10 lunges
10 deadlifts 45/35
10 press 45/35
WOD
20 min AMRAP
-10 double unders
-5 HSPU
-5 deadlifts 225/155
Wednesday 7-13-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 sit-ups
10 burpees
WOD
1000 m row
21 push-ups
750 m row
15 push-ups
500 m row
9 push-ups
Tuesday 7-12-16
Warmup
500 m row
3 rounds
10 Deadlift 45/35
10 hang clean 45/35
10 OHS 45/35
WOD
Deadlift
2-2-2-2-2