Uncategorized – Page 309

Archive by category "Uncategorized" (Page 309)

Monday 10-23-17

Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest

Wod
10 rounds
5 pull-ups
10 push-ups
15 squats

Open gym 2-3

In teams of two, two min per station

3 rounds
– sled push/ pull
– deadlifts 225/155
– American KB swing 70/53
– GHD sit-ups
– box jumps 24/20
-rest

Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 jumping lunges

Wod
20 min AMRAP
500 m row
50 double-unders

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

Wod
27-21-15 reps for time of:
back squats 155/105
Handstand push-ups

Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35

Wod
30 min EMOM
1 Clean and jerk
Keep working up to an attempt at a PR, once you miss 2 tries, lower weight to a manageable …

Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest

Wod
3 rounds for distance:
5 minutes of running
5 minutes of rest

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

Wod
3 rounds
10 knees-to-elbows
10 power snatches 95/65
10 knees-to-elbows
10 burpees

Open gym 2-3

*****
Closed for Festivus games, come out to Black-Box and check it out.