Wednesday 12-16-20
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
overhead squats
3-3-3-3-3-3-3
Tuesday 12-15-20
Warmup
400m run
3 rounds
10 cleans 45/35
10 push jerks 45/35
10 overhead squats
2 min rest
wod
5 rounds
50 double unders
10 push jerks 135/95
Monday 12-14-20
Warmup
50 double unders
3 rounds
10 pushups
10 jumping lunges
10 situps
2 min rest
wod
15 min AMRAP
8 ring dips
10 box jumps 24/20
12 walking lunges 45/35
Sunday 12-13-20
Open gym 2-3
Friday 12-12-20
In teams of two,
20 min AMRAP
250 m row
pull ups, push ups, squats
*one person rows while one person does ONE set for max reps., then switch.
**start with pullups, then pushups, then squats.
Friday 12-11-20
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 min rest
wod
3 rounds
15 dB snatches left arm 50/35
15 situps
15 dB snatches right arm 50/35
15 toes to bar
Thursday 12-10-20
Warmup
400m run
3 rounds
10 pullups
10 pushup
10 wall facing squats
2 min rest
wod
back squats
2-2-2-2-2-2-2-2-2-2
Wednesday 12-9-20
Warmup
500m row
3 rounds
10 thrusters 45/35
10 back squats 45/35
10 SDLHP 45/35
2 min rest
wod
20 min AMRAP
5 thrusters 95/65
7 hang cleans 95/65
10 SDLHP 95/65
Sunday 11-29-20
Open gym 2:00-3:00
Saturday 11-28-20
“Burn the bird”
in teams of two
4 rounds
250m row, each, one at a time
20 kettle bell swings 53/35 each, one at a time
15 double unders, each, one at a time
100m run, each, together
5 burpees, each, one at a time