Warmup
50 double unders
3 rounds
10 wall facing squats
10 banded knee squats
10 sec bottom of squat holds
wod
back squats
5-5-3-3-3-1-1-1-1-1
**please watch the video, if possible, we will pair and have your buddies give feedback on your squat.
Warmup
400m run
3 rounds
10 db deadlifts 35/25
10 db cleans 35/25
10 db jerks 35/25
2 min rest
Wod
3 rounds
15 inverted burpees.
1000m row
15 burpees over the rower
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
Wod
“Grace”
30 clean and jerks 135/95
Warmup
3 rounds
10 cleans 45/35
10 jerks 45/35
10 back squats 45/35
2 min rest
Wod
50 pullups
100 push ups
150 squats
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
9 thrusters 65/45
1000m row
15 thrusters 65/45
1000m row
21 thrusters 65/45
Open gym 2:00-3:00
We’re going to break out the WOD dice and see what we can dial up.
** Jill and I are going to start the Whole 30 on Monday 1-6-20. If any of you are interested let me know.
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlift
5-5-3-3-3-1-1-1-1-1
50 double unders
3 rounds
10 ring rows
10 walking lunges
10 deadlifts 45/35
2 min rest
Wod
12 min AMRAP
1 pull-up, 2 push-ups, 3 squats
2 pullups, 4 pushups, 6 squats
3 pullups, 6 pushups, 9 squats
Etc..
The Gym will be closed today.
Travel WOD,
“Susan”
5 rounds
200m run
10 air squats
10 pushups
** if you’re unsure about your distance, here’s an old infantry trick.
My pace count for 100m is 66. This means mark a start line, start with your left foot, every time …