Wednesday 12-18-19
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 goblin squats 35/25
10 kb swings 35/25
2 min rest
Wod
7 rounds
Row a sub 1:30/500m row as long as possible
Rest 3 min between efforts
Tuesday 12-17-19
Warmup
50 doubleunders
3 rounds
10 ring rows
10 ring dips
10 box step ups 24/20
Wod
12 min AMRAP
10 pullups
20 box jumps 24/20
Monday 12-16-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
5 rounds
400m run
15 thrusters 75/55
10 burpees
Sunday 12-15-19
Open gym
2:00-3:00
Saturday 12-14-19
In teams of two,
Split all work into 25/25
“Filthy Fifty”
50 box jumps 20”
50 jumping pull-ups
50 kettlebell swings 35/25
50 walking-lunge steps
50 knees-to-elbows
50 push presses 45/35
50 back extensions
50 wall-ball shots 20/14
50 burpees
50 double-unders
Friday 12-13-19
Warmup
500m row
3 rounds
10 snatch grip deadlifts 45/35
10 hang power snatches 45/35
10 overhead squats 45/35
2 min rest
Wod
“Nancy”
5 rounds
400m run
15 overhead squats 95/65
Thursday 12-12-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 ring rows
10 walking lunges
2 min rest
Wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Wednesday 12-11-19
Warmup
400m run
3 rounds
10 SDLHP 45/35
10 burpees
10 thrusters 45/35
2 min rest
Wod
Deadlifts
10-10-10-10-10
Tuesday 12-10-19
Warmup
500m row
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
50-40-30-20-10
Med ball cleans 20/14
Box step-ups 24/20
Monday 12-9-19
50 double-unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 split jerks 45/35
2 min rest
Wod
Split jerks
3-3-3-3-3-3-3