Monday 10-9-17
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Press 1-1-1-1-1
Push-press 2-2-2-2-2
Push-jerk 3-3-3-3-3
Saturday 10-7-17
Festivus games practice. This is the last Saturday before the 2017 Festivus games. We will work through each of the workouts so our teams can practice. Come out with a partner or come alone and we will match you up.
Friday 10-6-17
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 minutes AMRAP
5 clean and jerks 185/135
10 toes-to-bars
Rest 30 seconds
Thursday 10-5-17
Warmup
400 m run
3 rounds
10 ring rows
10 cleans 45/35
10 jerks 45/35
2 min rest
15 min muscleup practice, use this time to establish a scaling option.
Wod
10 min AMRAP
Muscle-ups
Wednesday 10-4-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
Wod
For time:
50 wall-ball shots 20/14
50 deadlifts, 185/135
50 handstand push-ups
Each time you break a set of wall-ball shots or …
Tuesday 10-3-17
Warmup
500 m row
“Burgenor warmup”
Wod
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Monday 10-2-17
400 m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 ohs 45/35
2 min rest
Wod
20 min AMRAP
20 thrusters 45/35
20 burpees
20 SDLHP 45/35
Sunday 10-1-17
Open gym
2-3
Saturday 9-30-17
In teams of two:
30 min AMRAP
-25 alternating dumbbell snatch 45/35,each
-25 cal row, each
-25 abmat sit-ups, each
Friday 9-29-17
Warmup
400 m run
3 rounds
“ Burgenor warmup”
2 min rest
wOD
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches 75/55