Wednesday 4-20-16
Warmup
50 double unders
3 rounds
10 squats
10 ring dips
10 ring rows
WOD
3 rounds
500 m row
20 jumping lunges
10 push presses (95/65)
Tuesday 4-19-16
Warmup
400 m run
3 rounds
10 push-ups
10 sit-ups
10 mountain climbers
Rest 2 minutes
WOD
“Jeremy”
21-15-9
OHS (95/65)
Burpees
Monday 4-18-16
Warmup
500 m row
3 rounds
10 presses(45/35)
10 walking lunges
10 pull-up
Wod
Press
5-5-3-3-3-1-1-1-1-1
Sunday 4-17-16
Rest day
Saturday 4-16-16
3 or 5 rounds, rotating ea. min:wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Rows,
1 minute rest between rounds
Friday 4-15-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 wallball shots (20/14)
10 OHS (45/35)
WOD
3 rounds for reps
1 min per station
-double unders
-toes to bar
-SDLHP (1.5/1.0)
-rest
–
Thursday 4-14-16
Warmup
500 m row
3 rounds
10 deadlifts(45/35)
10 hang cleans (45/35)
10 presses (45/35)
WOD
“Diane”
21-15-9
Deadlift (225/155)
Handstand push-ups
Wednesday 4-13-16
Warmup
50 double unders
3 rounds
10 pull ups
10 push ups
10 squats
WOD
Clean & jerk
3-3-2-2-2-1-1-1-1-1
Tuesday 4-12-16
Warmup
500 m row
3 rounds
10 box step ups (24/20)
10 cleans (45/35)
10 jerks (45/35)
WOD
12 min AMRAP
-200 m run
-20 box jumps (24/20)
-15 KB swings (1.5/1.0)
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)