Friday 12-21-18
Warmup
2 min bike
3 rounds
10 push ups
10 cleans 45/35
10 squats
2 min rest
Wod
One rep max of each:
Spend no more that 10 min at each movement
Clean
Bench press
Overhead squat
Thursday 12-20-18
Warmup
50 double unders
3 rounds
10 ring rows
10 ring dips
10 squats
2 min rest
Wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Wednesday 12-19-18
Warmup
500m row
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
Back squats
10-8-6-4-2
Tuesday 12-18-18
Warmup
400m run
3 rounds
10 dB deadlifts 35/20
10 dB cleans 35/20
10 dB thrusters 35/20
2 min rest
Wod
20 minute AMRAP
10 box jumps 24/20
15 Squats
20 sit-ups
Monday 12-17-18
Warmup
2 min bike
3 rounds
10 goblin squats 35/25
10 SDLHP 35/25
10 kB swings 35/25
2 min rest
Wod
3 rounds for time of:
Run 800 meters
15 deadlifts 275/185
15 handstand push-ups
Sunday 12-16-18
Open gym 2-3
Saturday 12-15-18
In two teams, relay style
20 minute AMRAP
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Friday 12-14-18
Warm up
50 double unders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
Front squat
1-1-1-1-1-1-1-1-1-1
Thursday 12-13-18
Warmup
500m row
3 rounds
10 power cleans 45/35
10 push jerks 45/35
10- front squats 45/35
2 min rest
Wod
“Grace”
30 Clean and jerks 135/95
Wednesday 12-12-18
Warmup
50 double unders
10 pushups
10 situps
10 squats
2 min rest
Wod
4 rounds
500 meter row
10 overhead squats 115/85