Tuesday 2-13-18
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
5 rounds
Max calorie row in 60 seconds
Alt Turkish get-ups 50/35 Dumbbells
Complete a total of 40 reps …
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
5 rounds
Max calorie row in 60 seconds
Alt Turkish get-ups 50/35 Dumbbells
Complete a total of 40 reps …
Warmup
400m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Back squat
5-5-5-5-5
Open gym
2-3
3 rounds
Shuttle run/wall sit
Wall ball/ball hold overhead
Toes-to-bar/bar hang
Burpees/plank
Sled push65#/wall handstand
Rest
Partner hold position while other partner works for reps
1 minute per station per person
Warmup
500m row
“Burgenor” warmup
Wod
Open Workout 12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 snatches 75/55
30 snatches 135/95
30 snatches 165/115
30 snatches, as many reps as possible 210/145
Warmup
50 double unders
3 rounds
10 snatch grip deadlifts 45/35
10 hang power snatch 45/35
10 front squats 45/35
2 min rest
Wod
3 rounds
20 squat cleans 95/65
20 pull-ups
600 meter run
Warmup
500 m row
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
Deadlift
3-3-1-1-1-1-1
Warmup
400m run
3 rounds
10 deadlift 45/35
10 presses 45/35
10 back squats 45/35
2 min rest
Wod
3 rounds
Row 50 calories
150 double-unders
50 walking lunges
Warmup
500m row
3 rounds
10 jumping lunges
10 push-ups
10 pull-ups
2 min rest
Wod
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Use as heavy a …
Open gym
2-3