Tuesday 2-12-19
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Front squats
10-10-10-10-10
Monday 2-11-19
50 double unders
3 rounds
10 lunges
10 squats
10 box step ups
2 min rest
Wod
“Kelly”
5 rounds
400m run
30 box jumps 24/20
30 wall balls 20/14
Sunday 2-10-19
Open gym 2-3
Saturday 2-9-19
In teams of two,
30 min AMRAP
5 thrusters 95/65
5 SDLHP 75/55
One partner does the work, while the other hangs from the bar.
Friday 2-8-19
Warm up
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push presses 45/35
2 min rest
Wod
5 min AMRAP
3 deadlifts 275/185
7 push-presses 115/75
- These should be UNBROKEN reps, if you are unsure, drop the weight.
Thursday 2-7-19
Warm up
400m run
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wall ball shots 20/14
2 min rest
Wod
12 min AMRAP
20 abmat situps
20 walking lunges with 50/35 in each hand
*use whatever object is available, KB or DB
Wednesday 2-6-19
Warmup
2 min bike
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
20 min AMRAP
20 burpees
12 back squats 155/105
Tuesday 2-5-19
Warmup
50 double unders
10 deadlifts 45/35
10 Hang cleans 45/35
10 push presses 45/35
2 min rest
Wod
Press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1
Monday 2-4-19
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 squats
Wod
3 rounds
200 m run
10 squat clean thrusters 95/65
15 kB swings 70/53
2 min rest
Sunday 2-3-19
Open gym 2-3