Wednesday 8-16-17
Warmup
400 m run
3 rounds
10 med ball deadlift 20/14
10 medball cleans 20/14
10 wall balls 20/14
2 min rest
Wod
21-18-15-12-9-6-3
Bar over burpee
hang squat clean 75/55
Pull-ups
Tuesday 8-15-17
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 walking lunges
10 squats
2 min rest
Wod
Split jerk
3-3-3-3-3-3-3
Monday 8-14-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10front squats 45/35
10 split jerks 45/35
2 min rest
Wod
“Jackie”
1000 m row
50 thrusters 45/35
30 pull-ups
Sunday 8-13-17
Open gym
2-3
Saturday 8-12-17
In Teams of two,
Part one,
One mile med-ball run. In relay style, each teammate will take turns running 200m at a time with a 20/14 med ball.
** if the medball is droped, a 10 burpees penalty must be completed before continuing .
Then,
2 rounds each,
8 …
Friday 8-11-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpee broad jumps
10 grasshoppers
2 min rest
Wod
5 rounds for time of:
10 clean and jerk 135/95
9 pull-ups
Thursday 8-10-17
400 m run
3 rounds
10 dead lifts 45/35
10 push presses 45/35
10 front squats 45/35 2 min rest
Wod
Front squats
3-3-2-2-2-1-1-1-1-1
Wednesday 8-9-17
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
5 rounds for reps of:
1 minute of muscle snatches 75/55
1 minute of overhead squats 75/55
1 minute of burpees, jumping over the barbell
Rest 1 minute
Tuesday 8-8-17
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 ohs 45/35
Wo
15 min AMRAP
5 pull-ups
10 box jumps 30/24
15 kettlebell swings, 2 pood/1.5 pood
Monday 8-7-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 box step ups
2 min rest
Wod
Press 1-1-1-1-1. https://youtu.be/xe19t2_6yis
Push-press 3-3-3-3-3 https://youtu.be/X6-DMh-t4nQ
Push jerk 5-5-5-5-5. https://youtu.be/V-hKuAfWNUw