Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
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Warmup
400 m run
3 rounds
10 SDLHP 45/35
10 front squats 45/35
10 deadlifts 45/35
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sec squat hold stretch
WOD
For time:
10 squat cleans 135/95
50 abmat sit-ups
8 squat cleans 135/95
40 abmat sit-ups
6 squat cleans 135/95
30 abmat …
Warmup
50 double unders
3 rounds
10 jumping jacks
10 jumping lunges
10 squats
2 min rest
Wod
1600m run
3 min rest
800 m run
3 min rest
400 m run
3 min rest
200 m …
Open gym
2-3
Saturday 4-9-16
Warmup
400 m run
WOD
In teams of two:
One min per station, four rounds of:
-row for calories
-KB swings(53/35)
-wall ball shots (20/14)
-double unders
-Abmat sit-ups
For reps, alternating each station.
Each team member should do each excersise two times
Warmup
500m row
3 rounds
10 push ups
10 sit-ups
10 squats
2 min rest
Wod
Bench press
5-5-3-3-3-1-1-1-1-1
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 AM KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
10 rounds
3 deadlifts 225/155
10 wall ball shots 20/14
Warmup
400 m run
3 rounds
10 med ball deadlift 20/14
10 medball cleans 20/14
10 wall balls 20/14
2 min rest
Wod
21-18-15-12-9-6-3
Bar over burpee
hang squat clean 75/55
Pull-ups
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 walking lunges
10 squats
2 min rest
Wod
Split jerk
3-3-3-3-3-3-3