Saturday 9-21-19
Wod dice
Friday 9-20-19
Warmup
400m run
3 rounds
10 SDLHP 45/35
10 hang power snatch 45/35
10 ohs 45/35
2 min rest
Wod
20 min amrap
10 strict knees to elbows
3 wall walks
Thursday 9-19-19
Warmup
2 min bike,
3 rounds
10 pushups
10 knee raises
10 ring rows
2 min rest
Wod
7 min AMRAP
Bar facing burpees
Wednesday 9-18-19
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
30 min AMRAP
1 squat clean
- Try to increase the load until you miss, once you miss, go back down to the last made lift weight and complete a good rep …
Tuesday 9-17-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 ring dips
2 min rest
Wod
21-15-9
Pull ups
Deadlifts 225/155
Monday 9-16-19
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
8 rounds
10 back squats 135/95
100m sprint
Sunday 9-15-19
Open gym 2-3
Saturday 9-14-19
In teams of two,
1 min per station
-row for calories
-wallball shots 20/14
-SDLHP 75/55
-kB swings 53/35
-DB alternating snatch 50/35
-rest
Friday 9-13-19
Warmup
400m run
3 rounds
13 deadlifts 45/35
13 good mornings 45/35
13 jumping lunges
2 min rest
Wod
Deadlift
3-3-2-2-2-1-1-1-1-1
Thursday 9-12-19
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 overhead squats 45/35
2 min rest
Wod
5 rounds of:
3 min, max reps
20 push presses 115/75
Max weighted pullups 50,40,30,20,10 lbs
2 min rest
** If you don’t have strict pullups yet, …