Saturday 12-28-19
In teams of two,
3 rounds
1 min per station
-thrusters 95/65
-row for cals.
-wall ball shots 20/14
-SDLHP 75/55
-burpees
*rest, all will rest at the same time.
In teams of two,
3 rounds
1 min per station
-thrusters 95/65
-row for cals.
-wall ball shots 20/14
-SDLHP 75/55
-burpees
*rest, all will rest at the same time.
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 knee raises
Wod
5 rounds for load
Complete the complex consisting of:
1 deadlift
2 hang cleans
3 push jerks
Warmup
400m run
3 rounds
10 hang cleans 45/35
10 thrusters 45/35
10 presses 45/35
2 min rest
Wod
Tabata HSPU
1 min rest
Tabata squats
1 min rest
Tabata pushups
1 min rest
Tabata jumping lunges
1 min rest
Merry Christmas
The gym will be closed today. See you tomorrow.
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
“Annie”
50-40-30-20-10
Double-unders
Situps
Warmup
50 double-unders
3 rounds
10 push- ups
10-situps
10 sec bottom of squat hold
2 min rest
Wod
4 rounds
500m run
50 squats
Open gym 2-3
“12 days of Christmas”
Warmup
50 double-unders
3 rounds
10 cleans 45/35
10 jerks 45/35
10 SDLHP 45/35
2 min rest
Wod
15 bar facing burpees
5 clean and jerks 185/135
12 bar facing burpees
4 clean and jerks 185/135
9 bar facing burpees
3 clean and jerks 185/135
Warmup
500m row
3 rounds
10 burpees
10 pushups
10 situps
2 min rest
Wod
Clean and jerks
1-1-1-1-1-1-1