Wednesday 3-15-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 jumping alternating lunges
10 burpees
2 min rest
Wod
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Tuesday 3-14-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
30 hang power cleans 115/85
15 ring dips
3 rope ascents
20 hang power cleans 115/85
10 ring dips
2 rope ascents
10 hang …
Monday 3-13-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 broad jumps
10 sec bottom of squat hold
2 min rest
WOD
OHS
3-3-2-2-2-1-1-1-1-1
Sunday 3-12-17
Open gym
2-3
Saturday 3-11-17
Workout 17.3
*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 …
Friday 3-10-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
100 double-unders
50 squats
25 push press 95/65
60 double-unders
30 squats
15 push press 95/65
40 double-unders
20 squats
10 push …
Thursday 3-9-17
500 m row
3 rounds
10 jumping jacks
10 walking lunges
10 squats
2 min rest
WOD
Back squat
1-1-1-1-1-1-1
Wednesday 3-8-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang snatch 45/35
10 ohs 45/35
2 min rest
WOD
4 rounds
10 deadlifts 205/145
10 snatches 75/55
10 HSPU
10 snatches 75/55
Tuesday 3-7-17
50 double unders
3 rounds
10 hang cleans 45/35
10 push-presses 45/35
10 box step ups 24/20
2 min rest
Wod
Thrusters
1-1-1-1-1-1-1
Monday 3-6-17
Warmup
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
3 rounds
1 min per station
-back extensions
-handstand holds
-wallball shots
-row for calories
-deadlifts 135/95
-rest