Warmup
500 m row
Use the first 250 to warmup, then do a sprint to see what your fastest sprint is.
Use your fastest sprint time as a starting point.
3 rounds
10 SDLHP 35/25
10 Am. kB swings 35/25
10 goblin squats 35/25
Rest 2 min
Wod
On the …
Warmup
500 m row
3 rounds
10 press 45/35
10 push-press 45/35
10 push-jerk 45/35
2 min rest
Wod
21-15-9
hang squat cleans 115/85
Chest-to-bar pull-ups
Warmup
400 m run
Burgenor warmup
Wod
For time:
200 double-unders
50 power snatches 75/55
200 double-unders
50 power snatches 75/55
Warmup
50 double unders
3 rounds
10 pull ups
10 push-ups
10 squats
2 min rest
Wod
Bench press
1-1-1-1-1-1-1
Then:
Using 50% of heaviest rep
Bench press
10-9-8-7-6-5-4-3-2-1
Open gym
2:00-3:00
Workout 17.1
In teams of two, synchronized
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell …
Warmup
500 m row
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 squat to target ( medball)
2 min rest
Wod
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
50 overhead lunges with 45/35 plate
Then:
5 rounds of:
20 sit-ups
20 good mornings 45/35 barbell
Then:
50 overhead lunges 45/35 plate
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
7 rounds for time of:
11 deadlifts 185/135
100-meter sprint