Wednesday 10-3-18
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt kB thrusters 35/25
2 min rest
Wod
For max reps
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 …
Category: Uncategorized
Tuesday 10-2-18
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
Wod
10 min to reach a max for the barbell complex:
1 deadlift
2 hang cleans
1 jerk
Monday 10-1-18
Warmup
50 double unders
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
21-15-9 reps for time of:
Single-arm dumbbell snatches 50/35
Pull-ups
Sunday 9-30-18
Open gym
2-3
Saturday 9-29-18
In teams of 2
2 min per station
One minute per person, working one at a time
3 rounds
-tire flips
-sled push
-slam ball
-KB swings 53/35
-doubleunders
Friday 9-28-18
Warmup
500m row
3 rounds
10 dB deadlifts 35/25
10 dB cleans 35/25
10 alt 1 arm snatch 35/25
2 min rest
Wod
Team series event #4
5 rounds
50 double unders
50 ft dB overhead walking lunges 50/35
Thursday 9-27-18
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
50 cal row
50 toes-to-bar
Wednesday 9-26-18
Warmup
50 doubleunders
3 rounds
10 hang power cleans 45/35
10 presses 45/35
10 jerks 45/35
2 min rest
Wod
Jerks
5-5-3-3-3-1-1-1-1-1
Tuesday 9-25-18
Warmup
400m run
3 rounds
10 knee raises
10 burpees
10 squats
2 min rest
Wod
50 wall-ball shots 20/14
15 cleans, 135/95
50 wall-ball shots 20/14
10 cleans, 185/135
50 wall-ball shots 20/14
5 cleans, 225/155
Monday 9-24-18
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 push presses 45/35
2 min rest
Wod
120 double-unders
60 chest-to-bar pull-ups
30 hang power snatches 75/55
120 double-unders