Monday 11-12-18
Only one class on Monday, 10:00am
Half “Murph”
800m run
50 pull-ups
100 pushups
150 squats
800m run
Category: Uncategorized
Sunday 11-11-18
Open gym
2-3
Saturday 11-10-18
In teams of two, Fight gone bad style
2 min rounds, one working at a time for reps
-slam ball
-Sled push
-sledge hammer
-GHD back extensions
-one arm alternating snatch 50/35
Friday 11-9-18
Warmup
400m run
3 rounds
10 jumping jacks
10 walking lunges
10 pvc should pass-through
2 min rest
Wod
Split jerk
1-1-1-1-1-1-1
Thursday 11-8-18
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 split jerks 45/35
2 min rest
Wod
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row, for meters
Wednesday 11-7-18
500m row
3 rounds
10 ring rows
10 pull ups
10 ring dips
2 min rest
Wod
30 overhead squats 95/65
10 muscle-ups
20 overhead squats 95/65
5 muscle-ups
Tuesday 11-6-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 ohs 45/35
2 min rest
Wod
20 min EMOM
3 Deadlifts
**must be unbroken to count, score is your heaviest triple
Monday 11-5-18
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 AMRAP
20 cal row
15 ring dips
10 Turkish get-ups 35/25 db
Sunday 11-4-18
Open gym
2-3
Saturday 11-3-18
In pairs of two
Buy in 800m partner run
20 min AMRAP
Working one at a time, one min on, one minute off.
10 snatches 75/55
Burpees