Thursday 1-31-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 deadlifts 45/35
10 hang snatch 45/35
2 min rest
Wod
14.1
10 min AMRAP
30 doubleunders
15 power snatches 75/55
Category: Uncategorized
Wednesday 1-30-19
Warmup
500m row
3 rounds
10 pullups
10 pushups
10 situps
2 min rest
Wod
Back squats
3-3-3-3-3
Tuesday 1-29-19
Warmup
400m run
3 rounds
10 squats
10 burpees
10 sec bottom of squat hold
2 min rest
Wod
7 rounds
14 dB deadlifts 50/35
14 alt one arm dB presses 50/35
Monday 1-28-19
Warmup
2 min on the assault bike
3 rounds
10 DB deadlifts 35/25
10 dB presses 35/25
10 alt dB snatch 35/25
Wod
21-15-9
Snatch 115/75
Box jump 24/20
Sunday 1-27-19
Open gym 2-3
Saturday 1-26-19
In teams of two
1 mile run
10 rounds each, working one at a time
5 pullups
10 pushups
15 squats
*if you have a weighted vest, wear it.
Friday 1-25-19
Warm up
50 double unders
3 rounds
10 American KB swings 35/25
10 SDLHP 35/25
10 alt KB overhead squats 35/25
2 min rest
Wod
3 rounds
21 calorie row
12 HSPU
3 rope climbs
Thursday 1-24-19
500m row
3 rounds
10 ring rows
10 low ring muscle-ups
10 situps
2 min rest
Wod
12-9-6
Hang squat cleans 155/85
Burpee bar muscle-ups
Wednesday 1-23-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 alt split jerks 45/35
2 min rest
Wod
Deficit deadlifts
3-3-3-3-3
Select a plate that allows you to maintain proper form, go heavy and still go lower than normal.
Tuesday 1-22-19
Warmup
2 mins on the assault bike
3 rounds
10 ring rows
10 squats
10 presses 45/35
2 min rest
Wod
“Jackie”
1000m row
50 thrusters 45/35
30 pull ups