Warmup
50 double unders
-pull up workshop
* I have a pullup progression on the board that is a Monday, Wednesday, Friday program. You don’t have to follow this schedule, but it should be done three times per week. If you don’t have at least 5 strict pull-ups, please try …
Open gym
2-3
1 mile run
Then,
In teams of two
50/50
“Filthy fifty”
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 burpees,
50 double-unders
400 m run
3 rounds
10 burpees
10 lunges
10 push-ups
2 min rest
Wod
“Annie”
50-40-30-20-10
-double-unders
-sit-ups
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 squats
2 min rest
WOD
Deadlifts
3-3-2-2-2-1-1-1-1-1
400 m run
3 rounds
10 deadlifts 45/35
10 power cleans 46/35
10 push jerks 45/35
2 min rest
Wod
For time:
15 thrusters 95/65
12 pull-ups
12 thrusters 95/65
9 pull-ups
9 thrusters 95/65
6 pull-ups
Warmup
50 doubleunders
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
4 4-minute rounds of:
15 wall ball shots, 20/14
30 medicine ball cleans, 20/14
Row for max calories
Rest 3 minutes between rounds.
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
Shoulder press
3-3-3-3-3-3-3
Open gym
2-3
In teams of two
Half Murph
Half mile run (400 each) run together
-50 pull-ups ( 25 each)
-100 push-ups (50 each)
-150 squats (75 each)
Half mile run (400 each) finished together.