Tuesday 3-12-19
Warmup
2 min assault bike
3 rounds
10 deadlift 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Clean and jerk
3-3-3-3-3
Monday 3-11-19
Warmup
50 double-unders
3 rounds
10 SDLHP 35/25
10 goblin squats 35/25
10 kB swings 35/25
2 min rest
Wod
250m row
1 min rest
500m row
1 min rest
1000m row
1 min rest
500m row
1 min rest
250m row
Sunday 3-10-19
Open gym
2-3
Saturday 3-9-19
19.3
200 foot dB overhead walking lunges 50/35
50 dB box step ups 24/20
50 strict HSPU
200 foot handstand walk
Friday 3-8-19
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
5 rounds
50 double-unders
9 thrusters 95/65
Thursday 3-7-19
*Don’t forget, watch party at McGowan’s starting at 7:30 pm on Thursday, come out if you can.
500m row
3 rounds
10 lunges
10 box step ups 24/20
10 situps
2 min rest
Wod
“Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups
Wednesday 3-6-19
** We will have a watch party for 19.3 on Thursday evening at McGowans starting at 7:30pm, our workout will be released at 8:00pm. I will bring my iPad for us to watch on.
Warmup
50 double-unders
3 rounds
10 dB deadlifts 35/25
10 dB cleans 35/25
10 dB alt …
Tuesday 3-5-19
2 min bike
3 rounds
10 pushups
10 burpees
10 squats
2 min rest
Wod
7 min AMRAP
10 SDLHP 115/75
10 push presses 115/75
Monday 4-4-19
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
2 rounds
1000m row
50 wallball shots 20/14
5 muscle-ups
Sunday 3-3-19
Open gym
2-3