Wednesday 4-24-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 ring rows
10 ring dips
2 min rest
Wod
Bench press, burpees
3-50-3-40-3-30-3-20-3-10
Tuesday 4-23-19
400m run
3 rounds
10 pushups
10 situps
10 sec bottom of squat hold
2 min rest
Wod
15 min AMRAP
1- back squat, press, deadlift
2-back squats, presses, deadlifts
3-back squats, presses, deadlifts
Etc
- For back squats and deadlifts use body weight
- for presses use 1/2 body weight
Monday 4-22-19
Warmup
500m row
3 rounds
10 back squats 45/35
10 presses 45/35
10 deadlifts 45/35
2 min rest
Wod
5 min AMRAP
9 HSPU
6 burpees
3 snatches 135/95
Sunday 4-21-19
Closed for Easter, See you Monday!
Saturday 4-20-19
In teams of two,
Fight gone bad style
-wall ball shots 20/14
Double unders
Power cleans 135/95
Calories on rower
SDLHP 75/55
Each team mate uses half of the allotted time
Friday 4-19-19
Warmup
2 min bike
3 rounds
10 ring rows
10 burpees
10 jumping jacks
2 min rest
Wod
4 rounds
25 pullups
15 deadlifts 185/135
Thursday 4-18-19
400m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
Clean and jerks
5-5-3-3-3-1-1-1-1-1
Wednesday 4-17-19
Please take a moment to congratulate Will. He has officially been invited to participate in the online qualifier. I can’t tell you how proud we are …
Tuesday 4-16-19
Warm up
500m row
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
7 rounds
5 power snatches 115/80
200m sprint
Monday 4-15-19
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 presses 45/35
2 min rest
Wod
21-18-15-12-9-6-3
Double unders
Bike calories