Uncategorized – Page 267

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Sunday 8-26-18

Open gym 2-3

In teams of two,
Buy in 400m run with one 20lb med ball, passing between partners as needed
Then,

9 rounds
40 med ball cleans (20 each) 20/14
40 abmat sit ups passing med ball 20/14
40 lunges holding med ball (20 each) 20/14

500m row
3 rounds
10 walking lunges
10 box step-ups 24/20
10 burpees
2 min rest

Wod
7 minute AMRAP
5 box jumps, 30/24
3 cleans 185/135

400m run
3 rounds
10 wallball shots 20/14
10 medball cleans 20/14
10 squats
2 min rest

Wod
Overhead squat
5-5-5-5-5

50 double unders
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 ohs 45/35
2 min rest

Wod
5 rounds
500 meter row
15 bench presses 135/95

500m row
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest

Wod
21-15-9 reps for time of:
front squats 185/135
med-ball sit-ups 20/14

Warmup
400m run
3 rounds
10 hang cleans 45/35
10 front squats 45/35
10 push press 45/35
2 min rest

Wod
“Cindy”
20 minute AMRAP
5 pull-ups
10 push-ups
15 squats

Open gym 2-3

WOD dice, after a tough week of training, let’s have some fun.

Warmup
500m row
10 jumping jacks
10 burpees
10 squats
2 min rest

Wod
10 2-minute rounds of:
200m run
Max-reps power clean and jerks 95/65