Thursday 8-1-19
Warmup
2 min assault bike
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
“Fight Gone Bad”
3 rounds
1 min Wallball shots 20/14
1 min SDLHP 75/55
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Category: Uncategorized
Wednesday 7-31-19
Warmup
400m run
3 rounds
10 wallball shots 20/14
10 med-ball cleans 20/14
10 box step ups 20/20
2 min rest
Wod
Split jerks
3-3-3-1-1-1-1-1
Tuesday 7-30-19
Warmup
500m row
3 rounds
10 snatches 45/35
10 SDLHP 45/35
10 push-presses 45/35
2 min rest
Wod
50 double unders
5 snatches 135/95
50 double unders
4 snatches 145/100
50 double unders
3 …
Monday 7-29-19
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 split jerks 45/35
2 min rest
Wod
10 rounds
200m run
1 min rest
Sunday 7-28-19
Open gym
2-3 pm
Saturday 7-27-19
Team chipper
In teams of two,
100 wallball shots 20/14
100 SDLHP 75/55
100 box jumps 20/20
100 push-press 75/55
100 cal row
All movements will be completed one athlete at a time.
All reps will be split in half, broken …
Friday 7-26-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 alt jumping lunges
2 min rest
Wod
Squat cleans
5-3-3-3-1-1-1-1-1
Thursday 7-25-19
Warmup
2 min bike ride
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
5 rounds
5 left arm dB snatches 50/35
5 right arm db snatches 50/35
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Wednesday 7-24-19
Warmup
50 double unders
3 rounds
10 dB deadlifts 35/25
10 alt dB snatch 35/25
10 dB thrusters 35/25
2 min rest
Wod
2000m row
Rest as needed
1000m row
Rest as needed
500m row
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Tuesday 7-23-19
Warmup
400m run
3 rounds
10 ring rows
10 pushups
10 SDLHP 45/35
Wod
15-12-9
SDLHP 135/95
Chest-to-bar pullups