Thursday 12-14-17
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
Category: Uncategorized
Wednesday 12-13-17
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 …
Tuesday 12-12-17
Warmup
50 double unders
‘Burgenor warm-up”
Wod
Hang snatch
3-3-3-3-3
* these are unbroken triples, increase slowly, if you have to drop or can’t complete 3 reps, decrease the weight and repeat the round.
Monday 12-11-17
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang snatch 45/35
10 snatch balance 45/35
2min rest
Wod
3 rounds
Run 400 meters
15 pull-ups
50 squats
15 pull-ups
Sunday 12-10-17
Open gym
2-3
Saturday 12-9-17
In teams of two,working one at a time, half all work
2 rounds
3 minutes of rope climbs
3 minutes of squats
3 minutes of push-ups
3 minutes of deadlifts 225/155
3 minutes of row for distance
3 minute rest
Friday 12-8-17
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 OHS 45/35
Wod
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Thursday 12-7-17
500m row
3 rounds
10 ring rows
10 lunges
10 jumping jacks
Wod
20 minute AMRAP
10 chest-to-bar pull-ups
20 Air squats
10 box jumps, 30/24
Wednesday 12-6-17
50 double unders
3 rounds
10 pull-ups
10 squats
10 box jumps 24-20
2
Min rest
Wod
Bench press
1-1-1-1-1-1-1
Then,
@50%
5-5-5-5-5
Then,@25%
10-10-10
Tuesday 12-5-17
400m run
3 rounds
10 hang cleans 45/35
10 alternating split jerks 45/35
10 front squats 45/35
2 min rest
Wod
50-40-30-20-10 reps for time of:
sit-ups
kettlebell swings 70/53