Sunday 9-24-17
Open gym
2-3
Saturday 9-23-17
Wod
In teams, working one at the time,
3 rounds
2 min per station
– deadlifts 275
– toes to bar
– bar facing burpees
– med ball cleans 20/14
– rope climbs
– rest
Friday 9-22-17
Warmup
50 double unders
3 rounds
10 shoulder pass through PVC
10 shoulder shrugs PVC
10 second bottom of squat hold
2 min rest
Wod
“Nancy”
5 rounds
400 m run
15 OHS 95/65
Thursday 9-21-17
Warmup
Fish game
3 rounds
10 deadlifts 45/35
10 OHS 45/35
10 split jerk 45/35
2 min rest
WOD
5 rounds
15 chest-to-bar pull-ups
30 one-legged squats, alternating
Wednesday 9-20-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
Front squats
1-1-1-1-1-1-1
Tuesday 9-19-17
Warmup
500 m row
3 rounds
10 cleans
10 front squats
10 jerks
2 min rest
Wod
20 min AMRAP
100 double-unders
100-ft. walking lunge
Monday 9-18-17
50 doubleunders
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
Free for all “Fran”
45 reps
-thrusters 95/65
-pull-ups
Break them up how ever you want
Sunday 9-17-17
Open gym 2-3
Saturday 9-16-17
Team “Fight gone bad”
3 rounds,
1 min per station
-wall ball shots 20/14
-SDLHP 75/55
-box jumps 20″
-push-press 75/55
-row for cal.
-rest
Team mates work at the same time, score is total reps
Friday 9-15-17
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 presses 45/35
Wod
Do it your way “Diane”
45 reps of:
-deadlifts 225/155
-HSPU
Break them up any way you want.