Friday 1-15-21
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
“Fran”
21-15-9
thrusters 95/65
pullups
Thursday 1-14-21
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
wod
deadlifts
5-5-3-3-3-1-1-1-1
Wednesday 1-13-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
15 min AMRAP
250m row
25 kB swings 53/35
Tuesday 1-12-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push jerks 45/35
2 min rest
wod
3 rounds
5 pullups
20 wallball shots 20/14
10 power cleans 135/95
Monday 1-11-21
Warmup
500m row
3 rounds
10 wallball shots 20/14
10 jumping jacks
10 squats to medball target
2 min rest
wod
3 rounds
10 wall walks
10 toes-to-bar
20 box jumps 24/20
Sunday 1-10-21
Open gym
2-3
Saturday 1-9-21
In teams of two,
2 rounds for reps,
2 minutes per station
1 min of work, one minute in hold
- Pullups and bar hang
- squats and wall sit
- pushups and plank
- situps and hollow body hold
- rest
Friday 1-8-21
Warmup
500m row
3 rounds
10 kB DL 53/35
10 kB SDLHP 53/35
10 kB swings 53/35
2 min rest
wod
7 rounds
10 deadlifts 135/95
10 pushups
Thursday 1-7-21
Warmup
400m run
3 rounds
10 power cleans 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
wod
clean and jerks
3-3-3-1-1-1-1-1
Wednesday 1-6-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 jumping jacks
10 pushups
2 min rest
wod
21-15-9
thrusters 95/65
burpees