8-1-16
Warmup
400 m run
3 rounds
10 Deadlifts 45/35
10 squat clean 45/35
10 hang snatch 45/35
WOD
3 rounds
1 min per station
Double unders
Back extensions
Wallball 20/14
Sunday 7-31-16
Open gym 2:00-3:00
Saturday 7-30-16
Warmup
5 min double under practice
Outdoor running drills
Wod
In teams of two, matched by similar ability
100 double-unders broken up as team wants
40 thrusters 95/65 one at a time
Row 1000m broken up as team wants
40 thrusters 105/75 one at a time
800 m run broken …
Friday 7-29-16
Warmup
50 double unders
3 rounds
10 lunges
10 sit-ups
10 burpees
WOD
5 rounds
400 m run
Muscle ups (5-4-3-2-1 )
Thursday 7-28-16
Warmup
500 m row
3 rounds
10 pull ups
10 push-ups
10 squats
WOD
“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105
Wednesday 7-27-16
Warmup
400 m run
3 rounds
10 DL 45/35
10 hang power clean 45/35
10 push jerk 45/35
WOD
4 rounds
500 m row
10 toes-to-bar
10 strict press 95/65
Tuesday 7-26-16
Warmup
400 m run
Bergenor warmup
WOD
15 min AMRAP
-15 box jumps 24/20
-10 snatch 75/55
7-25-16
Warmup
50 double unders
3 rounds
10 jumping jacks
10 sit-ups
10 pullups
Rest 2 min
WOD
Bench press
5-5-3-3-3-1-1-1-1-1
Sunday 7-24-16
Open gym 2:00-3:00
Saturday 7-23-16
In teams of two:
100 m lunges with 45/25 overhead, Done together
-20 toes-to bar each, one at a time
-20 front squats 135/95, one at a time
-20 box jumps 24/20, one at a time
-20 calorie row each, one at a time
-20 burpees each, one at a …