Saturday 4-20-19
In teams of two,
Fight gone bad style
-wall ball shots 20/14
Double unders
Power cleans 135/95
Calories on rower
SDLHP 75/55
Each team mate uses half of the allotted time
Friday 4-19-19
Warmup
2 min bike
3 rounds
10 ring rows
10 burpees
10 jumping jacks
2 min rest
Wod
4 rounds
25 pullups
15 deadlifts 185/135
Thursday 4-18-19
400m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
Clean and jerks
5-5-3-3-3-1-1-1-1-1
Wednesday 4-17-19
Please take a moment to congratulate Will. He has officially been invited to participate in the online qualifier. I can’t tell you how proud we are …
Tuesday 4-16-19
Warm up
500m row
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
7 rounds
5 power snatches 115/80
200m sprint
Monday 4-15-19
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 presses 45/35
2 min rest
Wod
21-18-15-12-9-6-3
Double unders
Bike calories
Sunday 4-14-19
Open gym
2-3
Saturday 4-13-19
Buy in
12-9-6
Pull-ups
Push-ups
Then
In teams of two,
21-15-9
Overhead squats 95/65
Toes-to bar
- Each set is to be broken up in to 3 sets, alternating, for example, in the set of 21, each team mate will perform 7 pullups then switch, until 21 pull-ups have …
Friday 4-12-19
Warmup
500m row
3 rounds
10 squats
10 jumping jacks
10 ring dips
2 min rest
Wod
Front squats
3-3-3-3-3
Thursday 4-11-19
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push-presses 45/35
2 min rest
Wod
40-30-20-10
Wall-ball shots 20/14
Row for cal
Abmat situps