Saturday 12-7-19
3 rounds
1 min per station
-GHD situps, one at a time
-alternating DB snatch 50/35, synchronized
-toes to bar, synchronized
-rope climbs, one at a time (please)
-burpees, synchronized
-rest
Friday 12-6-19
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
2000m row
50 wallball shots 20/14
1000m row
35 wallball shots 20/14
500m row
20 wallball shots 20/14
Thursday 12-5-19
Warmup
50 double unders
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wall ball shots 20/14
2 min rest
Wod
600m run
Then,
6 rounds of:
4 hand stand pushups
8 pistols
Then,
600m run
Wednesday 12-4-19
Warmup
500m row
3 rounds
10 jumping lunges
10 burpees
10 air squats
Wod
Overhead squats
3-3-3-3-3
Tuesday 12-3-19
Warmup
50 double unders
3 rounds
10 SDLHP 45/35
10 OHS 45/35
10 ring dips
2 min rest
Wod
“Three- VA”
**inspired by Aymen, named by Jeff
3 rounds
800m run
30 KB swings 70/53
30 pullups
**30 min time cap
30 pullups
Monday 12-2-19
Warmup
400m run
3 rounds
10 hang power snatches 45/35
10 jumping jacks
10 hand release push-ups
2 min rest
Wod
15 min AMRAP
7 snatches 135/95
14 ring dips
Sunday 12-1-19
Open gym 2:00-3:00
Saturday 11-30-19
3 rounds,
In teams to two
2 min per station
-tire flips, one at a time, half the time
-sled push One at a time
-bar hang, one at a time
-partner wallball 20/14
-med ball cleans 20/14, together
Friday 11-29-19
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
18-15-12-9-6-3
thrusters 75/55
Power snatches 75/55
Toes to bar
Thursday 11-28-19
Happy Thanksgiving
Gym will be closed today.