Tuesday 1-15-19
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Over head squats
5-5-3-3-3-1-1-1-1-1
Monday 1-14-19
500m row
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 thrusters 45/35
2 min rest
Wod
20 min AMRAP
20 med ball cleans
50 double-unders
*med ball cleans are squat cleans
Sunday 1-13=19
Open gym
2-3
Saturday 1-12-19
We will work in teams of two, and roll the WOD dice.
Friday 1-11-19
Warm up
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt kB single arm jerk 35/25
2 min rest
Wod
Push jerk
5-5-3-3-3-1-1-1-1-1
Thursday 1-10-19
Warmup
2 minutes on the assault bike
3 rounds
10 presses 45/35
10 power snatch 45/35
10 walking lunges
2 min rest
Wod
10 min AMRAP
5 power snatches 95-65
20 walking overhead lunges 45/35 plate
5 strict pullups
Wednesday 1-9-18
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
Front squats
5-5-3-3-3-1-1-1-1-1
Tuesday 1-8-19
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
21-15-9
Deadlifts 275/185
Box jumps 30/24
Monday 1-7-18
Warmup
400m run
3 rounds
10 front squats 45/35
10 thrusters 45/35
10 push jerks 45/35
Wod
On a 20 min running clock, 4 rounds
Row/bike 50 secs, rest 10 secs
Row/bike 40 secs, rest 20 secs
Row/bike 30 secs, rest 30 secs
Row/bike 20 secs, rest 40 secs
…
Sunday 1-6-19
Open gym
2-3