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
Tuesday 8-9-16
Warmup
400 m run
3 rounds
10 deadlift 45/35
10 front squats 45/35
10 push Reese 45/35
WOD
4 rounds
250 m row
20 burpees
20 KB swings 53/35
Monday 8-8-16
Warmup
50 double unders
3 rounds
10 ring rows
10 jumping jacks
10 thrusters, 45/35
Rest 2 min
WOD
“Fran”
21-15-9
Thrusters 95/65
Pullups
Sunday 8-7-16
Open gym, 2:00-3:00