Wednesday 8-9-17
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
5 rounds for reps of:
1 minute of muscle snatches 75/55
1 minute of overhead squats 75/55
1 minute of burpees, jumping over the barbell
Rest 1 minute
Tuesday 8-8-17
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 ohs 45/35
Wo
15 min AMRAP
5 pull-ups
10 box jumps 30/24
15 kettlebell swings, 2 pood/1.5 pood
Monday 8-7-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 box step ups
2 min rest
Wod
Press 1-1-1-1-1. https://youtu.be/xe19t2_6yis
Push-press 3-3-3-3-3 https://youtu.be/X6-DMh-t4nQ
Push jerk 5-5-5-5-5. https://youtu.be/V-hKuAfWNUw
Sunday 8-6-17
Open gym
2-3
Saturday 8-5-17
Festivus games prepWith a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
Switch every time the rope jumper stops or misses.
One partner will start SUs and the other partner will perform row-over burpees. Burpees can only be …
8-4-17
Warmup
500 m row
3 rounds
10 med ball deadlift 20/14
10 med ball cleans (full squat) 20/14
10 wall ball shots 20/14
2 min rest
Wod
For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 deadlifts 135/95
50-meter lunges
Run 800 meters
Thursday 8-3-17
Warmup
50 double unders
3 rounds
10 ring rows
10 push-ups
10 ring dips
2 min rest
Wod
5 rounds
2 min
-15 pull-ups
-row for calories
3 min rest
Wednesday 8-2-17
Warmup
500 m row
3 rounds
10 kb swings 35/25
10 box step ups 24/20
10 goblin squats 35/25
Wod
Back squats
2 rounds of:
5 reps @45/35
Then
1 round of:
5 reps @95/65
3 reps @135/95
2 reps @185/125
3 rounds
5 reps @225/155
* if any of …
Tuesday 8-1-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
12-9-6
squat snatches 135/95
bench presses 185/135
Monday 7-31-17
50 doubleunders
3 rounds
10 deadlifts using a snatch grip, hook grip 45/35
10 hang squat snatch, hook grip 45/35
10 OHS 45/35, hook grip 45/35
2 min rest
Wod
5 rounds
500 m row
3 min rest