Uncategorized – Page 291

Archive by category "Uncategorized" (Page 291)

Friday 12-22-17

Warmup
50 Double-unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest

Wod
2000m row
2 min rest
1000m row
1 min rest
500m row
30 sec rest
250m row

…

Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest

Wod
10 thrusters 135/95
50 double-unders
8 thrusters 125/95
40 double-unders
6 thrusters 135/95
30 double-unders
4 thrusters 135/95
20 …

Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest

Wod
Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

Warmup
500m row
3 rounds
10 deadlifts
10 squat cleans
10 push jerks
2 min rest

Wod
20 minutes AMRAP
9 Deadlifts 225/155
3 muscle-ups
9 squat cleans 135/95

Warmup
400m run
3 rounds
10 power snatch 45/35
10 shoulder presses 45/35
10 push jerks 45/35
2 min rest

Wod
5 rounds for time of:
15 left-arm dB snatches 50/35
15 right-arm db snatches 50/35
10 pull-ups
250-m …

Open gym 2-3

In teams of two, working one at a time, rest as needed between movements
5 minutes to complete max reps of:

-ground to over head 75/55
-calories rowed
-American KB swings 53/35
-back extensions
-deadlifts 185/135

50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 burpees
2 min rest

WOD
40 wall-ball shots 20/14
Run 1 mile
40 wall-ball shots 20/14

Warmup
500m row
3 rounds
10 lunges
10 squats
10 thrusters 45/35
2 min rest

Wod
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

Warmup
400m run
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wallball shots 20/14
2 min rest

Wod
For time:
20-calorie row
20 clean and jerks 165/115
20-calorie row

This one is going to be …