Wednesday 4-18-18
500m row
3 rounds
10 SDLHP 45/35 barbell
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
800 meter run
Then, 10 rounds of:
5 pull-ups
4 box jumps 24/20
3 cleans, 155/110
800 meter run
Tuesday 4-17-18
Warmup
50 double unders
3 rounds
10 chest to bar pull-ups
10 lunges
10 burpees
2 min rest
Wod
Back squat
3-3-2-2-2-1-1-1-1-1 reps
Monday 4-16-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 back squats 45/35
2 min rest
Wod
8 rounds
On a rower
Hold a sub 1:45/1:55 500m split time as Long as you can.
Rest 1 min
Sunday 4-15-18
Open gym
2-3
Saturday 4-14-18
Bar B Que Alligator
For time
50 alt box jumps 24/20
25 unison burpees
50 kB swings (25 each) 1.5/1.0
100m unison walking lunges
50 alt power cleans 135/95
Friday
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlift
3-3-3-3-3
Thursday 4-12-18
500m row
3 rounds
10 deadlifts 45/35
10 hang squat clean 45/35
10 split jerks 45/35
2 min rest
Wod
20 min AMRAP
Run 400 meters
10 pull-ups
10 push ups
10 squats
Wednesday 4-11-18
400m run
3 rounds
10 Burpees
10 sit-ups
10 jumping lunges
2 min rest
Wod
30-20-10
35-lb. dumbbell thrusters
Toes-to-bars
Tuesday 4-10-18
Warmup
50 double unders
3 rounds
10 dB deadlifts 35/25
10 dB hang power cleans 35/25
10 dB thrusters 35/25
2 min rest
Wod
4 rounds
15 box jumps 30”/24”
500 m row
Monday 4-9-18
Warmup
500m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Clean and jerk
3-3-3-3-3