Friday 9-23-16
Warmup
500 m row
3 rounds
10 hang snatch 45/35
10 OHS 45/35
10 front squat 45/35
WOD
4 rounds
1 min per station, for reps
-push-ups
-front squats 115/85
-push press 115/85
-GHD sit-ups
Category: Uncategorized
Thursday 9-22-16
Warmup
400 m run
3 rounds
10 lunges
10 squats
10 sec bottom of squat stretch
WOD
Back squat
3-3-2-2-2-1-1-1-1-1
Wednesday 9-21-16
Warmup
50 double unders
3 rounds
10 sdlhp 35/25
10 KB swings 35/25
10 one armed press 35/25
WOD
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)
Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)
Single-arm …
Tuesday 9-20-16
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10
Squats
WOD
4 rounds
1 rope ascent or 3 towel pull-ups
12 toes to bar
1 rope acsent or 3 towel pull-ups
12 dumbbell squat cleans 35/20
** we’ll use different weighted DB, and take turns, same with …
Monday 9-19-16
Warmup
400 m run
3 rounds
10 deadlifts45/35
10 hang cleans 45/35
10 thrusters 45/35
WOD
10 min AMRAP
5 thrusters
5 chest to bar pull-ups
10 thrusters
10 chest to bar pull-ups
Adding 5 reps every round
Thruster weight 95/65
Sunday 9-18-16
Open gym
2-3
Saturday 9-17-16
In teams of two:
One mile run, teams must stay together
-double “Grace” 60 clean and jerks, 135/95 (one at a time)
-100 wall balls partitioned any way you want, (one at a time)
Friday 9-16-16
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 45/35
10 1 arm snatch 45/35
WOD
Clean
1-1-1-1-1-1-1
Thursday 9-15-16
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
WOD
Ring push-up ladder
5 min rest
Front squat ladder ( body weight)
Wednesday 9-14-16
Warmup
Fish game
Burgenor warmup
14 push-ups
Wod
12 min AMRAP
-200m run
-9 box jumps 24/20
-6 snatches 75/55