Monday 6-12-17
Warmup
Warmup
400 m run
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wall ball shots 20/14
2 min rest
Wod
“J.T.”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Sunday 6-11-17
Open gym
2-3
Saturday 6-10-17
Festivus practice
Wod 1
9-Minute AMRAP
3 Minutes
– Box Jumps 24/20 (20/20)
– Partner Front-rack hold 95/65 (75/55)
3 Minutes
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Tricep-extension hold on box
3 Minutes
– Shoulder-to-overhead (same weight as above)
– Partner Bar hang
Box …
Friday 6-9-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang snatches 45/35
10 OHS 45/35
2 min rest
Wod
21-15-9
Deadlift 225/155
OHS 115/85
Thursday 6-8-17
Warmup
500 m row
Use the first 250 to warmup, then do a sprint to see what your fastest sprint is.
Use your fastest sprint time as a starting point.
3 rounds
10 SDLHP 35/25
10 Am. kB swings 35/25
10 goblin squats 35/25
Rest 2 min
Wod
On the …
Wednesday 6-7-17
Warmup
500 m row
3 rounds
10 press 45/35
10 push-press 45/35
10 push-jerk 45/35
2 min rest
Wod
21-15-9
hang squat cleans 115/85
Chest-to-bar pull-ups
Tuesday 6-6-17
Warmup
400 m run
Burgenor warmup
Wod
For time:
200 double-unders
50 power snatches 75/55
200 double-unders
50 power snatches 75/55
Monday 6-5-17
Warmup
50 double unders
3 rounds
10 pull ups
10 push-ups
10 squats
2 min rest
Wod
Bench press
1-1-1-1-1-1-1
Then:
Using 50% of heaviest rep
Bench press
10-9-8-7-6-5-4-3-2-1
Sunday 6-4-17
Open gym
2:00-3:00
Saturday 6-3-17
Workout 17.1
In teams of two, synchronized
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell …