Wednesday 11-27-19
Warmup
400m run
3 rounds
10 power snatches 45/35
10 Over head squats 45/35
10 knee raises
2 min rest
Wod
Hang power clean
3-3-3-3-3-3-3
Tuesday 11-26-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
7 rounds
10 burpees
20 situps
Monday 11-25-19
Warmup
50 double-unders
3 rounds
10 burpees
10 situps
10 walking lunges
2 min rest
Wod
4 rounds
800m run
3 min rest
Sunday 11-24-19
Open gym 2:00-3:00
Saturday 11-23-19
In teams of Two,
1 min per station,
-slam ball, one at a time, half the time
-double-unders ,done together
-GHD situps, one at a time, half the time
-rope climbs, one at a time
-KB swings 53/35,done together
-rest, done together after a round of 5 stations
Friday 11-22-19
Warmup
500m row
3 rounds
10 db deadlifts 35/25
10 db hang cleans 35/25
10 db thrusters 35/25
2 min rest
Wod
Deadlifts
5-5-5-5-5
Thursday 11-21-19
Warmup
400m run
3 rounds
10 burpees
10 situps
10 sec bottom of squat hold
2 min rest
Wod
15 min AMRAP
20 pushups
50 squats
Wednesday 11-20-19
Warmup
50 double unders
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 ring rows
2 min rest
Wod
15 min AMRAP
5 muscle ups
4 snatches 135/95
Tuesday 11-19-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
21-15-9
Left arm KB snatch 53/35
Right arm KB snatch 53/35
Pull-ups
Monday 11-18-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
Wod
Thrusters
5-5-5-5-5