Sunday 2-2-20
Open gym
2:00-3:00pm
Category: Uncategorized
Saturday 2-1-20
In teams of two, 2 mins per station, 1 min of work each
Rope climb
Alternating DB snatch 50/35
Power cleans 135/95
Burpees
GHD situps
*there will be transition time in between stations
**for reps
Friday 1-31-20
Warmup
3 rounds
10 SDLHP 35/25
10 walking lunges
10 KB swings 35/25
2 min rest
Wod
10 rounds
500m row
Rest at least 2 min, no more than 3 min, time cap of 45 min.
**make sure you are on time for this one, your score will be …
Thursday 1-30-20
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
“Nancy”
5 rounds
400m run
15 overhead squats 95/65
Wednesday 1-29-20
Warmup
50 doubleunders
“Bergenor warmup”
Wod
Hang snatch
5-3-3-3-1-1-1-1-1
Tuesday 1-28-20
Warmup
400m run
3 rounds
10 hang power snatch 45/35
10 Overhead squats 45/35
10 burpees
2 min rest
Wod
4 rounds
12 bench presses 135/95
5 pull-ups
250 m row
Monday 1-27-20
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 strict presses 45/35
2 min rest
Wod
3 rounds
15 power cleans 135/95
15 ring dips
Sunday 1-26-20
Open gym, 2;00-3:00
Saturday 1-25-20
Testing, testing, 1-2-3
In teams of two,
Two minutes per station going head to head with another team,
Pullups
Pushups
Squats
KB swings 53/35
Double unders
*There will be a rest between events
Friday 1-24-20
Warmup
400m run
3 rounds
10 ring rows
10 low ring muscle ups
10 ring dips
2 min rest
Wod
Jerk
5-5-3-3-3-1-1-1-1-1