Wednesday 8-28-19
Warmup
500m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 SKLHP 45/35
2 min rest
Wod
Clean and Jerks
5-5-3-3-3-1-1-1-1-1
Tuesday 8-27-19
Warmup
400m run
3 rounds
10 pullups
10 situps
10 squats
2 min rest
Wod
21 squat snatches 75/55
42 pushups
15 squat snatches 75/55
30 pushups
9 squat snatches 75/55
18 pushups
Monday 8-26-19
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 squat snatches 45/35
2 min rest
Wod
Deadlift
5-5-3-3-3-1-1-1-1-1
Sunday 9-25-19
Open gym
2-3
Saturday 8-24-19
In teams of three, relay style
30 min for LOAD
-20 sit ups
-20 pushups
-100m sprint
-3 clean and jerks
*each team mate will do a round, once the C&J is completed, the next team mate will begin.
** everyone will begin with 135/95 and must be completed …
Friday 8-23-19
Warmup
2 min bike
3 rounds
10 presses 45/35
10 push ups
10 situps
2 min rest
Wod
15 min AMRAP
15 toes to bar
5 HSPU
Thursday 8-22-19
Warmup
50 double unders
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
5 rounds
2 min to complete
10 thrusters 95/65
200m row
Max thrusters 95/65
3 min rest
Wednesday 8-21-19
Warmup
400m run
3 rounds
10 back squats 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Back squats
5-3-3-3-1-1-1-1-1
Tuesday 8-20-19
Warmup
500m row
3 rounds
10 good mornings 45/35
10 jumping lunges
10 burpees
2 min rest
Wod
21 deadlifts 225/155
400m run
18 deadlifts 225/155
400m run
15 deadlifts 225/155
40m run
12 deadlifts 225/155
400m run
Monday 8-19-19
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 OHS 45/35
2 min rest
Wod
20 min AMRAP
9 OHS 95/65
3 strict pull ups
12 bench presses 95/65