Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
5 rounds
1 press
2 push presses
3 push jerks
Warmup
50 double unders
3 rounds
10 press 45/35
10 push press 45/35
10 push jerks 45/35
2 min rest
3 rounds
400m run
15 power snatch 75/55
9 HSPU
Warmup
400m run
3 rounds
10 Hang power snatch 45/35
10 thruster 45/35
10 alt split jerks 45/35
wod
3 rounds
300m row
20 wall ball shots 20/14
10 pullups
Open gym
2-3
In teams of two
3 rounds
2 min per station
-SDLHP 75/55 30sec/30sec
-ghd situps half/half
-rope climbs 15’ one/one
-hang power snatch 75/55 30sec/30 sec
-rest
Warmup
50 doubleunders
3 rounds
10 jumping lunges
10 squats 3 Mississippi down, 2 Mississippi hold in bottom, 1 Mississippi up
10 pushups
2 min rest
wod
back squats
3-3-3-3-3
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 back squats 45/35
2 min rest
wod
row 1000m
50 alt dB snatches 50/35
row 750m
35 alt dB snatches 50/35
row 500m
20 alt dB snatches 50/35
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
wod
“Griff”
800m run
400m run backwards
800m run
400m run backwards
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
open workout 21.1
7 min of burpees
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 ohs 45/35
2 min rest
21-15-9
SDLHP 95/65
ohs 95/65