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
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