Thursday 5-26-16
Warmup
400 m run
3 rounds
10 lunges
10 pull-ups
10 squats
WOD
Jerk
1-1-1-1-1-1-1
Wednesday 5-25-16
Warmup
50 double unders
If you don’t have doubles attempts count as a rep, make 50 attempts
3 rounds
10 deadlifts (45/35)
10 hang cleans (45/35)
10 jerks (46/35)
WOD
15 min AMRAP
200 m run
10 cleans, with weight increasing by 20 lbs each round
Men start at 95, …
Tuesday 5-24-16
Warmup
500m rom
3 rounds
10 push-ups
10 sit-ups
10 mountain climbers
WOD
21-15-9
Double unders
Ring dips
KB swings (53/35)
Monday 5-22-16
Warmup
3 rounds
10 jumping jacks
10 push-ups
10 burpees
2 min rest
WOD
Back squat
2-2-2-2-2
Sunday 5-22-16
Open gym 2:00pm
Saturday 5-21-16
In two teams
Fight gone bad
3 rounds
1 min per station of:
Wall ball shots (20/14)
Box jumps 20″
SDLHP (75/55)
Push press(75/55)
Row cals
Rest
Friday 5-20-16
Warmup
400 m run
3 rounds
10 deadlift (45/35)
10 hang cleans (45/35)
10 front squats (45/35)
WOD
Row 5 k
Thursday 5-19-16
Warmup
50 double unders
10 ring rows
10 lunges
10 box step ups
WOD
“Chelsea”
30 min EMOM
5 pull-ups
10 push-up
15 squats
Wednesday 5-18-16
Warmup
400 m run
3 rounds
10 SDLHP (35/25)
10 KB swings (35/25)
10 goblin squats (45/35)
WOD
21-19-17-15
– sit-ups
– wallball shots (20/14)
Tuesday 5-17-16
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
WOD
Cleans
1-1-1-1-1-1-1