Wednesday 8-30-17
Warmup
50 double unders
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest
Wod
800m run
21 wallball shots 20/14
21 pull-ups
15 wallball shots 20/14
15 pull-ups
9 wallball …
Tuesday 8-29-17
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest
Wod
Cleans
3-3-2-2-2-1-1-1-1-1
Monday 8-28-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
Wod
For time:
50 box jumps, 24/20
25 handstand push-ups
40 box jumps, 24/20
20 handstand push-ups
30 box jumps, 24/20
…
Sunday8-27-17
Open gym
2-3
Saturday 8-26-17
In teams of two:
2 min per station, one person working at a time, dividing work evenly.
2 rounds of:
-time flips
-tire jumps
-tire strikes
-kettle bell swings 53/35
-power snatch 75/55
-rest
Friday 8-25-17
Warmup
Fish game
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 OHS 46/35
2 min rest
Wod
10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges
Thursday 8-24-17
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
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Wednesday 8-23-17
Warmup
400 m run
3 rounds
10 SDLHP 45/35
10 front squats 45/35
10 deadlifts 45/35
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Tuesday 8-22-17
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sec squat hold stretch
WOD
For time:
10 squat cleans 135/95
50 abmat sit-ups
8 squat cleans 135/95
40 abmat sit-ups
6 squat cleans 135/95
30 abmat …
Monday 8-21-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 jumping lunges
10 squats
2 min rest
Wod
1600m run
3 min rest
800 m run
3 min rest
400 m run
3 min rest
200 m …