Friday 7-1-16
Warmup
400 m run
3 rounds
10 hang cleans (45/35)
10 push jerks (45/35)
10 OHS (45/35)
WOD
5 rounds
500 m row
10 push Jerks (115/75)
Thursday 6-30-16
Warmup
500 m row
3 rounds
10 ring rows
10 low ring muscle-ups
10 sec bottom squat hold
WOD
Tabata
Pull-ups
Push-ups
Squats
Wednesday 6-29-16
Warmup
50 double unders
3 rounds
10 pullups
10 squats
10 burpees
WOD
20 min AMRAP
-200 m run
-5 HSPU
-10 SDLHP (75/55)
Tuesday 6-28-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 push-ups
Wod
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Monday 6-27-16
Warmup
500 m row
3 rounds
10 deadlifts (45/35)
10 hang cleans (45/35)
10 front squats (45/35)
Wod
Cleans
1-1-1-1-1-1-1
Sunday 6-26-16
Open gym 2:00-3:00
Saturday 6-25-16
In teams of two,
-10 min AMRAP
–200 m run
–snatch 95/65
Then,
8 min AMRAP
Max load for a complex of
3 deadlifts
1 hang power clean
2 front squats
*barbell must not touch the ground until the second front squat is finished
Then,
6 min AMRAP
Double-under, 1 …
Friday 6-24-16
Warmup
“Roxanne”
Jumping jacks and burpees
WOD
“Filthy fifty”
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 burpees,
50 double-unders
**40 minute time cap**
Thursday 6-23-16
Warmup
400 m run
3 rounds
10 squats
10 burpees
10 push-ups
WOD
Front squats
2-2-2-2-2
Wednesday 6-22-16
Warmup
50 double unders
Or 5 minutes of double under practice
3 rounds
10 jumping jacks
10 squats
10 sit-ups
WOD
“Fran”
21-15-9
-Thrusters 95/65
-Pullups