Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10
Squats
WOD
4 rounds
1 rope ascent or 3 towel pull-ups
12 toes to bar
1 rope acsent or 3 towel pull-ups
12 dumbbell squat cleans 35/20
** we’ll use different weighted DB, and take turns, same with …
Warmup
400 m run
3 rounds
10 deadlifts45/35
10 hang cleans 45/35
10 thrusters 45/35
WOD
10 min AMRAP
5 thrusters
5 chest to bar pull-ups
10 thrusters
10 chest to bar pull-ups
Adding 5 reps every round
Thruster weight 95/65
Open gym
2-3
In teams of two:
One mile run, teams must stay together
-double “Grace” 60 clean and jerks, 135/95 (one at a time)
-100 wall balls partitioned any way you want, (one at a time)
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 45/35
10 1 arm snatch 45/35
WOD
Clean
1-1-1-1-1-1-1
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)
Warmup
Fish game
Burgenor warmup
14 push-ups
Wod
12 min AMRAP
-200m run
-9 box jumps 24/20
-6 snatches 75/55
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
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
Open gym 2-3