Wednesday 10-15-20
Warmup
500m row
3 rounds
10 jumping jacks
10 walking lunges
10 pushups
2 min rest
wod
10 rounds for time of:
8 ground-to-overheads 95/65
10 bar-facing burpees
Category: Uncategorized
Wednesday 10-14-20
warmup
400m run
3 rounds
10 med ball deadlifts 20/15
10 medball cleans 20/14
10 wallball shots 20/14
2 min rest
wod
50 medicine-ball cleans 20/14
25 push jerks 135/95
50 medicine-ball cleans 20/14
Tuesday 10-13-20
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
2 rounds
75 kB swings 53/35
50 situps
1000m row
Monday 10-12-20
Warmup
400m run
3 rounds
10 presses 45/35
10 hang power snatches 45/35
10 OHS 45/35
wod
Overhead squats
5-5-3-3-3-1-1-1-1
Sunday 10-11-20
Rest day
Gym will be closed for the day.
See you tomorrow.
Saturday 10-10-20
Team “Dork”
6 rounds for time of:
60 double-unders 30 reps at a time ,then switch
30 kettlebell swings 15 reps at a time, then switch
15 burpees synchronized
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Friday 10-9-20
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alternating kB snatch 35/25
2 min rest
wod
deadlifts
10-10-5-5-5-3-3
all reps are touch and go, unbroken sets
Thursday 10-8-20
warmup
400m run
3 Rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 ring rows
wod
50 wall ball shots 20/14
50 pullups
35 wall ball shots 20/14
35 pullups
20 wall ball shots …
Wednesday 10-7-20
Warmup
500m row
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
wod
3 rounds
power cleans 30 sec work, 30 sec rest, 155/105
power cleans 25 sec work, 35 sec rest, 155/105
…
Tuesday 10-6-20
warmup
50 doable unders
10 walking lunges
10 sec bar hang
10 burpees
WOD
4 rounds
400 m Run
200m farmers carry 50/35