Thursday 9-2-21
wod
”Fran”
21-15-9
thrusters 95/65
pullups
intermediate
12-9-6
thrusters 95/65
pullups
beginner
21-15-9
thrusters 45/35
jumping pulls
warmup
30 jumping jacks
20 med ball squats
30 …
Wednesday 9-1-21
wod
Rx
5 rounds
400m run
1 legless rope climb
3 rope climbs
intermediate
5 rounds
400m run
3 rope climbs
beginner
5 rounds
20)m run
10 pull to stand
warmup
…
Tuesday 8-31-21
wod
Rx
10 muscle ups
100 air squats
10 muscle ups
100/75 cal rows
intermediate
5 muscle ups
100 air squats
5 muscle ups
100/75 cal row
beginner
10 low ring …
Monday 8-30-21
wod
Push-press
5 rounds
5-5-5-5-5
warmup
round 1
10 alt Spider-Man stretch
10 plank to down dog
round 2
:30 single unders
10 inch worms
10 hand release push ups
round 3
:30 double/single …
Sunday 8-29-21
wod
12 min AMRAP
6-9-12-15…..
cal row
wall ball shots 20/14
warmup
rowing drills
3 rounds
:20 arms only
:20 arms and torso
:20 full stroke
squat class
Saturday 8-28-21
wod
in teams of two
Rx
150 KB swings 53/35
1 mile run
150 KB swings 53/35
intermediate
100 KB swings 35/25
1 mile run
100 KB swings 35/25
beginner
50 KB swings …
Friday 8-27-21
wod
Rx
16 min AMRAP
6 front squats 205/145
6 deficit handstands
intermediate
16 min AMRAP
6 front squats 135/95
6 handstand pushups
beginner
6 DB front squats 35/25
6 pushups
Thursday 8-26-21
wod
Rx
for time:
30 toes to bar
40 Alt. DB snatch 50/35
50 DB box step overs 50/35 ( single dB) 24/20
40 Alt DB snatch 50/35
30 toes to bar
intermediate
15 toes to bar
…
Wednesday 8-25-21
wod
Rx
3 rounds
10 overhead squats 135/95
50 double unders
intermediate
3 rounds
10 overhead squats 95/65
30 double unders
beginner
3 rounds
10 overhead squats 45/35
50 single unders
Tuesday 8-24-21
workout
hang power clean and jerk
3-3-3-3-3-3-3
warmup
round 1
10 alternating Spider-Man stretch
10 medball deadlift 20/14
10 medball front squat 20/14
round 2
20 mountain climbers
10 medball shrug and pull unders 20/14
10 …