Wednesday 4-10-19
Warmup
400m run
3 rounds
10 wall balls 20/14
10 med ball cleans 20/14
10 med ball deadlifts 20/14
2 min rest
Wod
“Lynne”
5 rounds max reps
Body weight bench press
*use a load that allows around 10 reps
Pull ups
Tuesday 4-9-19
Warmup
50 doubleunders
3 rounds
10 pullups
10 situps
10 squats
Wod
15 min AMRAP
50’ bear crawl
100’ alternating lunges
Monday 4-8-19
Warmup
500m row
3 rounds
10 pushups
10 burpees
10 lunges
2 min rest
Wod
Thrusters
3-3-3-3-3-3-3
Sunday 4-7-19
Open gym
2-3
Saturday 4-6-19
1/2 mile run buy-in
In teams of two
Fight gone bad style
Sharing the work:
Rope climbs
Slam balls 30/20
Snatch 75/55
Sled push
*** Jeff buys the winning team FitAid
Friday
Warmup
500m row
3 rounds
10 squats
10 pushups
10 knee raises
2 min rest
Wod
21-15-9
Db thrusters 35/25
Toes-2-bar
Thursday 4-4-19
Warmup
2 mins on assault bike
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 thrusters 45/35
2 min rest
Wod
“Elizabeth”
21-15-9
Cleans 135/95
Ring dips
Wednesday 4-3-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 push ups
10 ring dips
2 min rest
Wod
Power snatch 3-3-3-3-3 take no more that 15 minutes
Snatch balance 2-2-2-2-2 take no more that 15 minutes
Squat snatch 1-1-1-1-1 use the rest of your time to finish these
-take …
Tuesday 4-2-19
Warmup
500m row
3 rounds
10 ring rows
10 hang snatch 45/35
10 SDLHP 45/35
Wod
10 min AMRAP
10 pull-ups
10 SDLHP 95/65
Monday 4-1-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 presses 45/35
Wod
2 rounds
2 min max reps presses 115/80
1 min rest
2 min max reps front squat 155/105
1 min rest
2 min max reps deadlift 225/155
1 min rest