400 m run
3 rounds
10 deadlift 45/35
10 hang squat snatch 45/35
10 OHS 45/35
2 min rest
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as …
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 min rest
WOD
4 rounds
400m run
20 push-ups
30 sit-ups
40 squats
Warmup
500m row
3 rounds
10 pull ups
10 push-ups
10 squats
Wod
Clean and jerks
3-2-2-1-1-1-1-1
Open gym
2-3
In teams of two, for reps
2 rounds
2 mins per station,
-tire flips
-100m farmers carry 70/53
-wall ball shots
-push press 75/55
– SDLHP 75/55
-rest
Warmup
500 m row
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
Quarter Murph
400 m run
25 pull-ups
50 push-ups
75 squats
400 m run
** there is no 9:00am class today.
Warmup
50 double unders
3 rounds
10 walking lunges
10 jumping jacks
10 burpees
2 min rest
Wod
2000 m row
2 min rest
1000 m row
1 min rest
500 m row
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 min AMRAP
5 HSPU
5 pull-ups
Warmup
500 m row
Burgenor warmup
Wod
“Isabel”
30 snatches 135/95
Warmup
50 double unders
3 rounds
10 cleans 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest
WOD
20 minute AMRAP
400 meter run
20 sit-ups
10 Overhead squats 95/65