Wednesday 12-12-18
Warmup
50 double unders
10 pushups
10 situps
10 squats
2 min rest
Wod
4 rounds
500 meter row
10 overhead squats 115/85
Category: Uncategorized
Tuesday 12-11-18
Warmup
400m run
3 rounds
10 cleans 45/35
10 jerks 45/35
10 OHS 45/35
2 min rest
Wod
10 minute AMRAP
20 wall-ball shots 20/14
10 pull-ups
Sunday 12-9-18
Open gym 2-3
Monday 12-10-18
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
Wod
Deadlift
10-8-6-4-2
Saturday 12-8-18
In teams of two
Perform 10 rounds of the following:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
Each …
Friday 12-7-18
Warmup
50 double unders
3 rounds
10 ring rows
10 ring dips
10 walking lunges
2 min rest
Wod
4 rounds for time of:
400m run
20 push presses 75/55
15 chest-to-bar pull-ups
Thursday 12-6-18
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
15 min AMRAP
100 foot bear crawl
15 burpees
30 single-leg squats, alternating
Wednesday 12-5-18
Warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 SDLHP 45/35
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Tuesday 12-4-18
400m run
3 rounds
10 ring rows
10 box step ups
10 squats
2 min rest
Wod
12 minute AMRAP
25 pull-ups
50-calorie row
100 overhead squats 45/45
50 box jumps 24/20
25 pull-ups
Monday 12-3-18
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
“Annie”
50-40-30-20-10
Double-unders
Sit-ups