Saturday 10-27-18
Dice die baby……
Wod dice.
Come play at 10:00am
Friday 10-26-18
Warmup
50 double unders
3 rounds
10 pull-ups
10 pushups
10 squats
2 min rest
Wod
Front squat
3-3-3-3-3
Thursday 10-25-18
400m run
3 rounds
10 SDLHP 45/35
10 hang power snatch 45/35
10 front squats 45/35
2 min rest
Wod
12 min AMRAP
5 SDLHP 95/65
5 HSPU
Wednesday 10-24-18
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 sit ups
2 min rest
Wod
400-meter run
100-meter farmers carry, 70/53 dB
800-meter run
100-meter farmers carry, 70/53 dB
400-meter run
Tuesday 10-23-18
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push presses 45/35
2 min rest
Wod
Power cleans
10-5-3-1-1-1-3-5-10
Monday 10-22-18
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
5 rounds
30 yard dumbbell lunge 50/35 db
60yard shuttle run (5-10-15 yards)
Sunday 10-21-18
Open gym 2-3
Saturday 10-20-18
For time:
6 min bar hang of accumulated time.
Each time you come off of the bar, run 800m and do 30 pushups
Friday 10-19-18
NO 9:00am class today.
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 minute AMRAP
15 burpees
30-calorie row
Thursday 10-18-18
Warmup
400m run
3 rounds
10 deadlift 45/35
10 power clean 45/35
10 front squats 45/35
2 min rest
Wod
60 single-leg squats, alternating
50 wall-ball shots 20/14
40 box jumps 24/20
30 deadlifts 155/105
20 power cleans 155/105
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