Tuesday 5-24-16
Warmup
500m rom
3 rounds
10 push-ups
10 sit-ups
10 mountain climbers
WOD
21-15-9
Double unders
Ring dips
KB swings (53/35)
Monday 5-22-16
Warmup
3 rounds
10 jumping jacks
10 push-ups
10 burpees
2 min rest
WOD
Back squat
2-2-2-2-2
Sunday 5-22-16
Open gym 2:00pm
Saturday 5-21-16
In two teams
Fight gone bad
3 rounds
1 min per station of:
Wall ball shots (20/14)
Box jumps 20″
SDLHP (75/55)
Push press(75/55)
Row cals
Rest
Friday 5-20-16
Warmup
400 m run
3 rounds
10 deadlift (45/35)
10 hang cleans (45/35)
10 front squats (45/35)
WOD
Row 5 k
Thursday 5-19-16
Warmup
50 double unders
10 ring rows
10 lunges
10 box step ups
WOD
“Chelsea”
30 min EMOM
5 pull-ups
10 push-up
15 squats
Wednesday 5-18-16
Warmup
400 m run
3 rounds
10 SDLHP (35/25)
10 KB swings (35/25)
10 goblin squats (45/35)
WOD
21-19-17-15
– sit-ups
– wallball shots (20/14)
Tuesday 5-17-16
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
WOD
Cleans
1-1-1-1-1-1-1
Monday 5-16-16
Warmup
50 double unders
3 rounds
10 med ball cleans
10 air squats
10 wall balls
WOD
5 rounds
200 m run backwards
20 box jumps (24/20)
10 OHS (95/65)
Sunday 5-15-16
Open gym 2:00-3:00