Saturday 2-15-20
Fight gone bad style
In teams of two, all movements done syncronized
3 rounds
1 min per station
-wall ball shots 20/14
-alternating db snatch 50/35
-burpees
-deadlifts 225/155
-jumping lunges
-rest
Friday 2-14-20
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
Wod
2 rounds
2500m row
Rest as needed
**we have six rower, each round may take 10ish minutes. Depending on the size of the class, you might have to wait for a rower.
Thursday 2-13-20
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 goblin squats 35/25
10 kb swings 35/25
2 min rest
Wod
5 Pull ups
10 push-ups
15 squats
10 pull-ups
20 push-ups
30 squats
20 pull-ups
40 push-ups
60 squats
40 pull-ups
80 push-ups
120 squats
**20 min time cap
Wednesday 2-12-20
Warmup
500m row
3 rounds
10 presses 45/35
10 push presses 45/35
10 push jerks 45/35
2 min rest
Wod
jerks
5-5-3-3-3-1-1-1-1-1
Tuesday 2-11-20
Warmup
50 double-unders
3 rounds
10 hang cleans 45/35
10 thrusters 45/35
10 power snatches 45/35
2 min rest
Wod
3 rounds
15 power snatches 95/65
15 thrusters 95/65
Monday 2-10-20
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
5 rounds
21 back squats 135/95
5 pullups
Sunday 2-9-20
Open gym
2:00-3:00
Saturday 2-8-20
Wod dice, good luck…….
Friday 2-7-20
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
Wod
3 rounds
1000m row
21 good mornings 45/35
21 situps
Thursday 2-6-20
Warmup
400m run
3 rounds
10 SDLHP 45/35 (barbell)
10 good mornings 45/35
10 situps
2 min rest
Wod
30 EOMOM
Every other minute on the minute perform the complex
3 deadlifts
3 hang power cleans
3 push jerks