Saturday 12-19-20
Jeff will roll the wod dice.
good luck!
Friday 12-18-20
Warmup
400m run
3 rounds
10 burpees
10 jumping jacks
10 ring rows
2 min rest
wod
20 min AMRAP
5 chest to bar pull ups
10 wall ball shots 20/14
15 kettle bell swings 53/35
Thursday 12-17-20
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
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 …
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