Event
Friday 9-21-18
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
21-15-9
Thrusters 95/65
Bar-facing burpees
Thursday 9-20-18
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push jerks 45/35
2 min rest
Wod
Hang squat snatch
5-5-3-3-3-1-1-1-1-1
Wednesday 9-19-18
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 lunges
Wod
4 rounds
25 squats
25 push-ups
25 walking-lunge steps
400 meter run
Tuesday 9-18-18
Warmup
500m row
3 rounds
10 power snatch 45/35
10 ohs 45/35
10 presses 45/35
2 min rest
Wod
OHS
5-5-3-3-3-1-1-1-1-1
Monday 9-17-18
Warmup
50 doubleunders
3 rounds
10 ring rows
10 ring dips
10 Lou ring muscle ups
2 min rest
Wod
50 good mornings 45/35
25 pull-ups
40 good mornings 45/35
20 pull-ups
30 good mornings 45/35
15 pull-ups
Continue reading
Sunday 9-16-18
Open gym
2-3
Saturday 9-15-18
Team “Emily”
10 rounds
30 double-unders(at the same time)
15 pull-ups (one working at a time)
30 squats (at the same time)
100-m sprint (at the same time)
Rest 2 minutes
Friday 9-14-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 good mornings 45/35
2 min rest
Woe
Deadlifts
10-5-3-1-1-1-3-5-10
Thursday 9-13-18
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 lunges
2 min rest
Wod
30-20-10
Abmat sit-ups
Toes-to-bars
Wall-ball shots 20/14