Monday 03/27/17 


WOD : Hero Schmalls
For time:
Run, 800 m
-- then --
2 rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings, 1.5/1 pood
10 Handstand Push-ups
-- then --
Run, 800 m

Tuesday - 03/28/17
 

Strength: 40 mins to Complete
Back Squat 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Bench Press 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Deadlift 5x1 Use the same weight for each set.
Rest 1:30 between sets.

WOD: 5 rounds for time of:
4 Power Cleans
4 Split Jerks
4 Front Squats
8 Reverse Lunges

Weight Options:
White - 95/65#
Black - 135/85#
Green 155/105#

Wednesday - 03/29/17


WOD: 5 rounds for time of:
5 Overhead Squats
Dumbbell Farmers Carry, 100 m 50/35/25#
50 Double Unders

OHS Weight Options:
White 75/55#
Black 95/65#
Green 125/85#

Thursday - 03/30/17

5 rounds for time of:
12 Wall Balls, 20/14 lbs
12 Toes To Bars

Friday - 03/31/17

Strength: 40 mins to Complete
Back Squat 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Shoulder Press 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Pendlay Row 3x5, Use the same weight for each set.
Rest 2 mins between sets.

WOD: Buy-in = 30 burpees. Clock starts on the first burpee. Then as many rounds as possible in 12 mins of:
10 Medicine Ball Cleans 20/14 lbs
50 M Sprint
10 Box Jumps
50 M Sprint 

Saturday - 04/01/17

WOD: Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press, 50/35/20 lbs
50 Pull-ups
50 Dumbbell Front Squats, 50/35/20 lbs
50 Push-ups
50 Dumbbell Walking Lunges, 50/35/20 lbs
50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

Sunday - 04/02/17

Open Gym