Tuesday 5-4-21
Warmup
500m row
3 rounds
10 box step ups 20”
10 rings rows
10 ring dips
2 min rest
wod
21-15-9
box jumps 24/20
power snatch 75/55
chest to bar pullups
Monday 5-3-21
Warmup
400m run
3 rounds
10 snatch grip deadlifts 45/35
10 power snatches 45/35
10 ohs 45/35
2 min rest
wod
2 rounds
21-15-9
overhead squats 95/65
burpees
Sunday 5-2-21
Open gym
2-3
Saturday 5-1-21
In teams of two,
5 rounds
500m row
10 kB swings 70/53
20 dB snatches 50/35
30 air squats
one person works at a time, you must complete each movement before switching.
the intent here is to go hard on each movement, then rest while your partner works.
Fri-yeah! 4-30-21
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
clean and jerks
1-1-1-1-1-1-1
Thursday 4-29-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 front squats 45/35
2 min rest
Wod
20 min amrap
5 pushups
400m run
5 HSPU
Wednesday 4-28-21
Warmup
500m row
3 rounds
10 ring rows
10 strict presses 45/35
10 thrusters 45/35
2 min rest
wod
7 min AMRAP
3-6-9-12-15-21…etc
thrusters 95/65
pullups
Tuesday 4-27-21
Warmup
400m run
3 rounds
10 burpees
10 mountain climbers
10 lunges
2 min rest
wod
deadlifts
1-1-1-1-1-1-1
Monday 4-26-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 back squats 45/35
2 min rest
wod
“tabata something else”
pullups
pushups
situps
squats
Sunday 4-25-21
Open gym
2:00-3:00