Friday 12-8-17
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 OHS 45/35
Wod
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Thursday 12-7-17
500m row
3 rounds
10 ring rows
10 lunges
10 jumping jacks
Wod
20 minute AMRAP
10 chest-to-bar pull-ups
20 Air squats
10 box jumps, 30/24
Wednesday 12-6-17
50 double unders
3 rounds
10 pull-ups
10 squats
10 box jumps 24-20
2
Min rest
Wod
Bench press
1-1-1-1-1-1-1
Then,
@50%
5-5-5-5-5
Then,@25%
10-10-10
Tuesday 12-5-17
400m run
3 rounds
10 hang cleans 45/35
10 alternating split jerks 45/35
10 front squats 45/35
2 min rest
Wod
50-40-30-20-10 reps for time of:
sit-ups
kettlebell swings 70/53
Monday 12-4-17
Warmup
500m row
3 rounds
10 pushups
10 sit-ups
10 squats
Wod
Back squats
5-3-3-1-1-1-1-1
Sunday 12-3-17
Open gym
2-3
Saturday 12-2-17
In teams of two, split work equally
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories
Friday 12-1-17
500m row
3 rounds
10 deadlifts 45/35 with a snatch grip
-3-5 seconds up 3-5 sec down
10 Hang power snatch 45/35
10 OHS 45/35
2 min rest
Wod
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 …
Thursday 11-30-17
Warmup
50 doub;e-unders
3 rounds
10 pull-ups
10 sit-ups
10 burpees
2 min rest
Wod
20 min AMRAP
50 double-unders
100-ft. walking lunge
100-ft. bear crawl
Wednesday 11-29-17
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 kB snatch 35/25
2 min rest
Wod
Push jerk
3-2-2-1-1-1-1-1