Monday 4-11-16
Warm-up
400 m run
3 rounds
10 SDLHP (35/25)
10 KB swings (35/25)
10 goblin squats (35/25)
WOD
5 rounds
30 double unders
10 back squats (135/95)
Sunday 4-10-16
Open gym 2:00 pm
Saturday 4-9-16
Saturday 4-9-16
Warmup
400 m run
3 rounds
10 push-ups
10 squats
10 SDLHP (35/25)
WOD
In teams of two:
One min per station, four rounds of:
-row for calories
-KB swings(53/35)
-wall ball shots (20/14)
-double unders
-Abmat sit-ups
For reps, alternating each station.
Each team member should do …
Friday 4-8-16
Warmup
400 m run
3 rounds
10 deadlifts (45/35)
10 hang clean (45/35)
10 push jerk (45/35)
WOD
7 min AMRAP
Burpees
Thursday 4-7-16
Warmup
50 double-unders
3 rounds
10 ring rows
10 squats
10 sit-ups
WOD
“Jackie”
1000m row
50 thrusters (45/35)
30 pull-ups
Wednesday 4-6-16
Warmup
500m row
3 rounds
10 box step ups (24/20)
10 thrusters (45/35)
10 burpees
WOD
10 min AMRAP
-10 push-ups
-10 hang cleans (115/85)
Friday 3-4-16
Warmup
- 40 double unders
- 3 rounds
- 10 jumping jacks
- 10 pullups
- 10 push-ups
WOD
- 5 rounds
- 200m run
- 15 back squats (135/95)