Sunday 3-31-10
Open gym
2-3
Saturday 3-30-19
“Murph” prep
In teams of two,
Half mile run, run together
10 rounds each, working one at a time
5 pull ups
10 push ups
15 squats
Half mile run, run together
Friday 3-29-19
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Thursday 3-28-19
Warmup
2 min bike
3 rounds
10 power cleans 45/35
10 presses 45/35
10 front squats 45/35
Wod
400m farmers carry, 1 arm 45/35 barbell
21 toes to bar
15 push ups
9 front squats 95/65
200m farmers carry, 1 arm 95/65 barbell
21 toes to bar
15 pushups
…
Wednesday 3-27-19
Warmup
400m run
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
5 rounds
20 wall ball shots 20/14
15 pull ups
Tuesday 3-26-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 thrusters 45/35
2 min rest
Wod
4 rounds
15 box jumps 30/24
400m run
Monday 3-25-19
Warmup
50 doubleunders
Bergenor warmup
3 x of each
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
Wod
Hang squat snatch
3-3-3-3-3
Sunday 3-24-19
Open gym 2-3
Saturday 3-23-19
Open WOD 19.5
33-27-21-15-9
Thrusters 95/65
Chest to bar pullups
Dropping equipment
This post is in no way directed at any one person. This is simply new guidance on this.
Please make every effort to not drop anything metal on the floor. This includes dumbbells, kettlebells, and barbells with no bumper plates on them. The main reason for this post is simply …