Friday 4-2-21
Warmup
3 rounds
10 dB snatch 35/25
10 dB jerks 35/25
10 jumping jacks
2 min rest
wod
3 rounds
50 feet db overhead walking lunges
25 burpees
Thursday 4-1-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 walking lunges
2 min rest
wod
thrusters
3-3-3-3-3
rest exactly 3 min between efforts, complete 50 double unders during your rest or 1 min of single unders.
score is for load.
Wednesday 3-31-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 thrusters 45/35
2 min rest
wod
3 rounds
20 pullups
30 pushups
40 situps
50 squats
Tuesday 3-30-21
Warmup
500m row
3 rounds
10 ring rows
10 ring dips
10 low ring muscle ups
2 min rest
wod
15 min AMRAP
9 deadlifts 155/105
12 pushups
15 box jumps 24/20
Monday 3-29-21
Warmup
400m run
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
back squats
5-5-5-5-5
Sunday 3-27-21
Open gym
2-3
Saturday 3-27-21
CrossFit games open workout 12.3 and 12.4
15 front squats 95/65
30 toes to bar
15 thrusters 95/65
1 min rest
15 front squats 95/65
30 chest to bar pullups
15 thrusters 95/65
1 min rest
15 front squats 95/65
30 bar muscle ups
15 thrusters
15 min time …
Friday 3-26-21
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
wod
60 burpees
50 situps
40 kettlebell swings 53/35
30 pullups
20 HSPU
Thursday 3-25-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/45
10 goblin squats 35/25
2 min rest
wod
21-15-9
deadlifts 225/155
ohs 115/85
Wednesday 3-24-21
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
clean and jerks
5-5-5-3-3-3-1-1-1