Saturday 2-6-21
20 min AMRAP
5 hspu
10 toes-to-bar
15 med ball cleans 20/14
*one person working at a time
Friday 1-5-21
Warmup
500m row
Coach led Over-head squat clinic
wod
over head squats
1-1-1-1-1-1-1
Thursday 2-4-21
Warmup
50 double unders
3 rounds
10 squats
10 jumping lunges
10 ring dips
2 min rest
wod
“ Karen”
150 wallball shots 20/14
Points of performance
-athlete stands tall not touching the med ball until 3-2-1-go!
Wednesday 2-3-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 ohs 45/35
2 min rest
wod
30 pushups
40 alternating dB snatches 50/35
50 burpees
60 kettle bell swings 53/35
70 …
Tuesday 1-2-21
Warmup
500m row
3 rounds
10 burpees
10 wallball shots 20/14
10 squats
2 min rest
wod
9 thrusters 115/85
21 pullups
15 thrusters 95/65
15 pullups
21 thrusters 75/55
9 pullups
Monday 2-1-21
50 double unders
3 round
10 cleans 45/35
10 jerks 45/35
10 thrusters 45/35
wod
clean and jerks
1-1-1-1-1-1-1
Sunday 1-31-12
Open gym
2-3
Saturday 1-30-21
Team “Desforges”
5 rounds
12 deadlifts 225/155
20 pullups
12 clean and jerks 135/95
20 knees to elbows
each person will do all the work, but each movement will be broken into two sets.
Friday 1-29-21
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 jumping lunges
2 min rest
wod
50 box jumps 20 inch
5 rope climbs
50 kB swings 53/35
50 situps
50 …
Thursday 1-28-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 back squats 45/35
2 min rest
wod
50 back squats 75/55
25 double unders / 30 seconds of single unders
40 back …