Friday 8-20-21
warmup
500m row
3 rounds
10 snatch balance 45/35
10 squats
10 pushups
2 min rest
wod
snatch balance
3-3-3-1-1-1-1-1
Thursday 8-19-21
warmup
50 double unders
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 push press 45/35
2 min rest
wod
5 rounds
5 deadlifts 225/155
10 burpees
20 alt dB snatch (10 each side) 50/35
Wednesday 8-18-21
warmup
400m run
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest
wod
4 rounds
25 foot overhead walking lunges right arm 50/35
15 toes to bar
25 foot overhead walking lunges left arm 50/35
15 toes to bar
Tuesday 8-17-21
warmup
50 double unders
3 rounds
10 ring rows
10 burpees
10 jumping jacks
2 min rest
wod
with a continuously running clock,
do one pull-up and one push-up in the first minute, then two pullups and two pushups in the second minute, and so on, until you can’t complete …
Monday 8-16-21
warmup
500m row
3 rounds
10 pullups
10 situps
10 squats 2 min rest
wod
back squats
5-5-5-1-1-1-1-1
Sunday 8-15-21
open gym
2-3
5 rounds
100m run
10 pullups
100m run
10 burpees
30 sec rest
20 min time cap
*this will be an individual effort
Friday 8-13-21
warmup
50 double unders
3 rounds
10 burpees
10 jumping jacks
10 jumping lunges
2 min rest
wod
15 m amrap
10 kB swings 70/53
10 box jumps 24/20
10 ring dips
Thursday 8-12-21
warmup
400m run
3 rounds
10 cleans 45/35
10 push jerks 45/35
10 behind the neck jerks 45/35
2 min rest
wod
behind the neck jerks
2-2-2-1-1-1-1-1
Thursday 8-11-21
warmup
500m row
3 rounds
10 pullups
10 pushups
10 situps
2 min rest
wod
5 rounds
5 front squats 155/105
15 ring pushups