Thursday 9-15-16
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
WOD
Ring push-up ladder
5 min rest
Front squat ladder ( body weight)
Wednesday 9-14-16
Warmup
Fish game
Burgenor warmup
14 push-ups
Wod
12 min AMRAP
-200m run
-9 box jumps 24/20
-6 snatches 75/55
Tuesday 9-13-16
Warmup
50 double-unders
3 rounds
10 pull-ups
10 push-ups
10 squats
Wod
2000 m row
21 burpees over rower
1000 m row
15 burpees over rower
500 m row
9 burpees over rower
Monday 9-12-16
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
12- push-ups
Wod
Deadlift
1-1-1-1-1-1-1
Sunday 9-11-16
Open gym 2-3
Saturday 9-10-16
In teams of two
18 min AMRAP
10 pull ups
100m farmers carry (weight TBD)
10 wall ball 20/14
** partner not completing round does double unders 1 double under =-1 sec off final time.
Friday 9-9-16
Warmup
50 double unders
3 rounds
10 pull-ups
10 sit-ups
10 squats
Rest 2 min
9 push-ups
Wod
4 rounds
400 m run
25 wall ball shots 20/14
25 SDLHP 75/55
Thursday 9-8-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 push-ups
WOD
“Elizabeth”
21-15-9
Cleans 135/95
Ring dips
Wednesday 9-7-16
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 KBswings 35/25
10 goblin squats 35/25
2 min rest
7 push ups
WOD
WOD
OHS
1-1-1-1-1-1-1
Tuesday 9-6-16
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push press 45/35
WOD
4 rounds
250 m row
25 box jumps
10 hang power cleans 115/75