Uncategorized – Page 277

Archive by category "Uncategorized" (Page 277)

Monday 7-16-18

Warmup
400m run
3 rounds
10 hang power cleans 45/35
10 hang power snatchs 45/35
10 push jerks 45/35
2 min rest

Wod
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Open gym
2-3

Wod dice, be prepared

Warmup
500m row
3 rounds
10 jumping jacks
10 ring rows
10 walking lunges

Wod
4 rounds for time of:
25 sit-ups
15 pull-ups
400-meter run

400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push jerks 45/35
2 min rest

WOD
27-21-15
squat cleans 95/65
Ring dips

50 doubleunders
3 rounds
10 pull-ups
10 jumping lunges
10 sec bottom of squat hold
2 min rest

Wod
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1

500m row
3 rounds
10 ohs 45/35
10 front squats 45/35
10 back squats 45/35
2 min rest

Wod
50 box jumps 24/20
50 kettlebell swings 53/35
50 knees-to-elbows
50 wall-ball shots 20/14
50 burpees

Warmup
400m run
3 rounds
10 push ups
10 situps
10 squats
2 min rest

Wod
5 muscle-ups
50 double-unders
4 muscle-ups
40 double-unders
3 muscle-ups
30 double-unders
2 muscle-ups
20 double-unders
1 muscle-up
…

Open gym
2-3

Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest

Wod
5 rounds
500m row
2 min rest
Score is low and high score