Wednesday 11-20-19
Warmup
50 double unders
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 ring rows
2 min rest
Wod
15 min AMRAP
5 muscle ups
4 snatches 135/95
Warmup
50 double unders
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 ring rows
2 min rest
Wod
15 min AMRAP
5 muscle ups
4 snatches 135/95
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
21-15-9
Left arm KB snatch 53/35
Right arm KB snatch 53/35
Pull-ups
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
Wod
Thrusters
5-5-5-5-5
Open gym 2-3
Team “Wade”
1200m run, 600m each
Then,
4 rounds
12 strict pullup
9 strict ring dips
6 strict handstand pushups
Then,
1200m run, 600m each
*vest is optional
500m row
3 rounds
10 pullups
19 situps
10 squats
2 min rest
Wod
5 rounds of:
2 min to complete
15 cal row
Max toes to bar
2 min rest
50 double unders
3 rounds
10 ring rows
10 ring dips
10 knee raises
2 min rest
Wod
5 rounds
10 hang squat cleans 115/75
20 push ups
400m run
3 rounds
10 pullups
10 hand release pushups
10 squats
2 min rest
Wod
Front squats
1-1-1-1-1-1-1-1-1-1
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
“Grace”
30 clean and jerks 135/95
Thank-you vets
We will only have a 10:00am class.
Wod
“Jack”
20 min AMRAP
10 push-press 115/85
10 kB swings 53/35
10 box jumps 24/20