Monday 7-29-19
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 split jerks 45/35
2 min rest
Wod
10 rounds
200m run
1 min rest
Sunday 7-28-19
Open gym
2-3 pm
Saturday 7-27-19
Team chipper
In teams of two,
100 wallball shots 20/14
100 SDLHP 75/55
100 box jumps 20/20
100 push-press 75/55
100 cal row
All movements will be completed one athlete at a time.
All reps will be split in half, broken up however the team wants.
Friday 7-26-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 alt jumping lunges
2 min rest
Wod
Squat cleans
5-3-3-3-1-1-1-1-1
Thursday 7-25-19
Warmup
2 min bike ride
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
5 rounds
5 left arm dB snatches 50/35
5 right arm db snatches 50/35
5 db thrusters 50/35
200m run
Wednesday 7-24-19
Warmup
50 double unders
3 rounds
10 dB deadlifts 35/25
10 alt dB snatch 35/25
10 dB thrusters 35/25
2 min rest
Wod
2000m row
Rest as needed
1000m row
Rest as needed
500m row
Rest as needed
250m row
Score is time for each distance
Tuesday 7-23-19
Warmup
400m run
3 rounds
10 ring rows
10 pushups
10 SDLHP 45/35
Wod
15-12-9
SDLHP 135/95
Chest-to-bar pullups
Monday 7-22-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
30 min EMOM
1 deadlift
Score your highest rep
Sunday 7-21-19
Open Gym
2-3
Saturday 7-20-19
In teams of two, fight gone bad style
- HSPU, working at the same time
- rope climbs, one at a time
- med ball cleans 20/14, working at the same time
- slam ball, 30/20, one at a time
- L-sit hold, half of time on the clock each, one attempt per