Wednesday 10-28-20
Warmup
500m row
3 rounds
10 power cleans 45/35
10 ring rows
10 thrusters 45/35
2 min rest
wod
15-12-9
thrusters 115/75
pullups
Tuesday 10-27-20
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
12 min AMRAP
7 box jumps 24/20
14 kB swings 70/53
Monday 10-26-20
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
back squats
5-5-5-3-3-3-1-1-1
Sunday 10-25-20
Open gym 2-3
Saturday 10-24-20
Team chipper
-alternating dB snatch 50/35
-wallball shots 20/15
-back extention
-Abmat situps
-kB SDLHP 53/35
- 24 reps each, all are done synchronized except the back extensions.
- 200m run after each movement, run in the parking lot.
Friday 10-23-20
Warmup
400m run
3rounds
10 db cleans 35/25
10 dB thrusters 35/25
10 alt db snatch 35/25
WOD
15 min AMRAP
3 dB thrusters 50/35
5 toes to bar
15 double unders
Thursday 10-22-20
Warmup
500 m row
3 rounds
10 ring rows
10 situps
10 burpees
2 min rest
WOD
Tabata push jerk 95/65
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch 95/65
Wednesday 10-21-20
warmup
50 double-unders
3 rounds
10 front squats 45/35
10 posh-press 45/35
10 thrusters 45/35
WOD
Thrusters
5-5-3-3-3-1-1-1-1
Tuesday 10-20-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 back squats 45/35
2 min rest
WOD
3 rounds
1000m row
40 SDLHP 75/55
20 pullups
Monday 10-19-20
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 push presses 45/35
2 min rest
WOD
4 rounds
20 power cleans 115/75
800m run