Saturday 10-28-17
In teams of 2, for time
30 power cleans 135/105(each) break up as needed
30 Box Jump Overs 20 (each) breakup as needed
30 Team Burpees in unison
30 calories each on the ERG (each)
Team mile run
Friday 10-27-17
Warmup
400 m run
3 rounds
10 pushups
10 burpees
10 squats
2 min rest
Wod
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball …
Thursday 10-26-17
Warmup
500 m row
3 rounds
10 med ball deadlift
10 med ball cleans
10 wall ball shots
2 min rest
Wod
Helen
3 rounds for time of:
400 meters run
21 kettlebell swings 53/35
12 pull-ups
Wednesday 10-25-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
Wod
10 min AMRAP
20 Abmat sit-ups
5 squat cleans 155/105
Tuesday 10-24-17
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 abmat sit-ups
Wod
Deadlift
10-5-3-1-1-1-3-5-10
Go heavy, we’re trying to get heavy singles after taxing yourself, try to go with the heaviest load that you can complete each round …
Monday 10-23-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
10 rounds
5 pull-ups
10 push-ups
15 squats
Sunday 10-22-17
Open gym 2-3
Saturday 10-21-17
In teams of two, two min per station
3 rounds
– sled push/ pull
– deadlifts 225/155
– American KB swing 70/53
– GHD sit-ups
– box jumps 24/20
-rest
Friday 10-20-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 jumping lunges
Wod
20 min AMRAP
500 m row
50 double-unders
Thursday 10-19-17
Warmup
400 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
27-21-15 reps for time of:
back squats 155/105
Handstand push-ups