Friday 11-16-18
Warmup
400m run
3 rounds
10 jumping jacks
10 walking lunges
10 sec bottom of squat hold
2 min rest
Wod
42-30-18
Wall-ball shots 20/14
sit-ups
Thursday 11-15-18
50 double unders
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
20 minute AMRAP
Run 400 meters
10 power snatches 95/65
10 pull-ups
10 power cleans 95/65
Wednesday 11-14-18
Warmup
500m row
3 rounds
10 power snatch 45/35
10 ring rows
10 power cleans 45/35
2 min rest
Wod
Back squat
5-5-5-5-5
Tuesday 11-13-18
Warmup
400m run
3 rounds
10 Ring rows
10 burpees
10 squats
2 min rest
Wod
3 rounds
15 thrusters 35/25 dumbbells
30 double-unders
3 rope climb
Monday 11-12-18
Only one class on Monday, 10:00am
Half “Murph”
800m run
50 pull-ups
100 pushups
150 squats
800m run
Sunday 11-11-18
Open gym
2-3
Saturday 11-10-18
In teams of two, Fight gone bad style
2 min rounds, one working at a time for reps
-slam ball
-Sled push
-sledge hammer
-GHD back extensions
-one arm alternating snatch 50/35
Friday 11-9-18
Warmup
400m run
3 rounds
10 jumping jacks
10 walking lunges
10 pvc should pass-through
2 min rest
Wod
Split jerk
1-1-1-1-1-1-1
Thursday 11-8-18
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 split jerks 45/35
2 min rest
Wod
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row, for meters
Wednesday 11-7-18
500m row
3 rounds
10 ring rows
10 pull ups
10 ring dips
2 min rest
Wod
30 overhead squats 95/65
10 muscle-ups
20 overhead squats 95/65
5 muscle-ups