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
Tuesday 11-28-17
Warmup
500m row
3 rounds
10 lunges
10 push-ups
10 squats
2 min rest
Wod
800m run
25 wall-ball shots 20/14
15 push-ups
20 wall-ball shots 20/14
10 power cleans 155/105
10 wall-ball shots 20/14
800 m …
Monday 11-27-17
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
2 min rest
Wod
21-15-9
-deadlifts 255/175
-bar over burpees
Sunday 11-26-17
Open gym 2-3
11-25-17
In teams, relay style,
3 rounds
-250m row
-100m sprint
-25 wallball shots 20/14
-100m sprint
-25 SDLHP 75/55
-100m sprint
-25 box jumps
-100m sprint