Thursday 8-11-16
Warmup
400 m run
3 rounds
10 pullups
10 push-ups
10 squats
WOD
3 rounds
50 double unders
10 OHS 95/65
Wednesday 8-10-16
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
WOD
Front squats
2-2-2-2-2
Tuesday 8-9-16
Warmup
400 m run
3 rounds
10 deadlift 45/35
10 front squats 45/35
10 push Reese 45/35
WOD
4 rounds
250 m row
20 burpees
20 KB swings 53/35
Monday 8-8-16
Warmup
50 double unders
3 rounds
10 ring rows
10 jumping jacks
10 thrusters, 45/35
Rest 2 min
WOD
“Fran”
21-15-9
Thrusters 95/65
Pullups
Sunday 8-7-16
Open gym, 2:00-3:00
Saturday 8-6-16
In teams of two,
-10 min AMRAP
–200 m run
–snatch 95/65
Then,
8 min AMRAP
Max load for a complex of
3 deadlifts
1 hang power clean
2 front squats
*barbell must not touch the ground until the second …
Friday 8-5-16
We are beginning an August challenge today. Double unders, starting today with 5, increasing each day until the end of the month. The intent is to try and improve and get as many as you can in a row. If you have to, do them one at a time, if …
Thursday 8-4-16
Warmup
Fish game
3 rounds
10 jumping jacks
10 burpees
10 sec squat stretch
Wod
5 rounds For time, resting 3 mins between each round:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.
Wednesday 8-3-16
Warmup
50 double unders
3 rounds
10 pullups
10 push-ups
10 squats
WOD
4 rounds
400 m run
10 squat cleans 115/85
Tuesday 8-2-16
Warmup
500 m row
3 rounds
10 KBswings 35/25
10 SDLHP 35/25
10 jumping lunges
WOD
Deadlift
1-1-1-1-1-1-1