Sunday 8-12-18
Open gym 2-3
Category: Uncategorized
Saturday 8-11-18
Relay style
40-30-20-10 reps of
box jumps 24/20, then
Clean and jerk ladder **
100m run
**95/65,105/75,115/85,125/95– done after the round of 40 and 30, then
135/95,155/110,175/125,195/140—- done after the round of 20 and 10
Friday 8-10-18
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 toes to bar
2 min rest
Wod
Bench press
10-5-5-3-3-3-1-1-1-1-1
Thursday 8-9-18
Warmup
500m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Workout 17.5
10 rounds
9 thrusters 95/65
35 double-unders (100 singles)
Wednesday 7-8-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Deadlifts
7-7-7-7-7-7-7
Tuesday 8-7-18
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
2000m row
2 min rest
1000m row
1 min rest
500m row
30 sec rest
250m …
Monday 8-6-18
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push press 45/35
2 min rest
Wod
100 pull-ups
80 sit-ups
60 squats
40-cal. row
20 push presses 115/85
Sunday 8-5-18
Open gym 2-3
Saturday 8-4-18
Wod dice, com early to help setup the wod
Friday 8-3-18
Warmup
400m run
3 rounds
10 ring rows
10 jumping jacks
10 thrusters 45/35
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups