Wednesday 10-5-16
Warmup
400 m run
3 rounds
10 OHS 45/35
10 snatch balance 45/35
10 squat snatch
WOD
3 rounds 1 min per station
-walking lunges
-admat sit-ups
-back extensions
-muscle ups
-rest
Tuesday 10-4-16
Warmup
500 m row
3 rounds
10 jumping jacks
10 lunges
10 sit-ups
2 min rest
WOD
Thrusters
5-5-5-5-5
Monday 10-3-16
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
WOD
3 rounds
800 m run
20 squat cleans 95/65
20 burpees
Sunday 10-2-16
Open gym
2:00-3:00
Saturday 10-1-16
In teams of two:
-1 mile run,
Then,
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 14 minutes of:
225-lb. deadlifts
handstand push-ups
Rest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 14 …
Friday 9-30-16
Warmup
400 m run
3 rounds
10 ring rows
10 push-ups
10 squats
WOD
Free for all “Fran”
45 Thrusters 95/65
45 Pull-ups
Partition anyway you want
Thursday 9-29-16
Warmup
3 rounds
10 power cleans 45/35
10 thrusters 45/35
10 presses 45/35
WOD
4 rounds
Row 500 m
Rest 3 minutes
Wednesday 9-28-16
Warmup
500 m row
3 rounds
10 jumping jacks
10 ring dips
10 burpees
2 min rest
28 push-ups
WOD
5 rounds for time of:
10 SDLHP (95/65)
10 ring dips
Tuesday 9-27-16
Warmup
500 m run
3 rounds
10 deadlift 45/35
10 hang snatch 45/35
10 second OHS, 5 down, 5 up
Rest 2 min
27 push-ups
WOD
OHS
3-3-2-2-2-1-1-1-1-1
Monday 9-26-16
Warmup
50 double unders
3 round
10 lunges
10 push-ups
10 sit-ups
2 min rest
26 push-ups
WOD
Complete as many rounds as possible in 18 minutes of:
10 pull-ups
15 kettlebell swings 53/35
20 box jumps 24/20