Monday, 10/24/16:
gymnastics:
12 rounds:
every 30 seconds:
3 muscle-ups
WOD:
3 rounds:
500m row
12 burpees over the rower
21 box jumps (24″/20″)
Friday, 10/21/16:
midline strength:
25-20-15
GHD sit-ups
WOD:
AMRAP for 10 minutes:
2 push press (115#/85#)
2 calorie bike
*add 2 reps per movement, per round
Thursday, 10/20/16:
conditioning:
tabata:
double-unders
WOD:
8 rounds:
200m run
16 kettle bell swings (53#/35#)
Thursday, 10/20/16:
conditioning:
tabata:
double-unders
WOD:
8 rounds:
200m run
16 kettle bell swings (53#/35#)
Wednesday, 10/19/16:
conditioning:
3×30/24 calorie bike
2:00 rest
WOD:
AMRAP for 12 minutes:
15 wall balls (20#/14#)
10 toes to bar
Monday, 10/17/16:
time trial:
1x800m run
WOD:
3 rounds:
10 front squats (155#/105#)
15 chest to bar pull-ups
50 double unders
Friday, 10/14/16:
midline strength:
4×12 GHD sti-ups
WOD:
AMRAP for 18 minutes:
4 bar muscle-ups
8 power snatches (95#/65#)
16 double unders
Thursday, 10/13/16:
conditioning:
“tabata”
kettlebell swings (70#/53#)
WOD:
1000m row
60 calorie bike
40 box jump overs (24″/20″)
20 strict pull-ups
Wednesday, 10/12/16:
gymnastics:
6 rounds:
:30 AMRAP:
strict toes to bar
:30 rest
WOD:
21-15-9
bike for calories
thrusters (95#/65#)
into…
15-12-9
hang squat cleans (95#/65#)
burpees
Tuesday, 10/11/16:
conditioning:
4 rounds:
2 minute row for distance
2 minutes rest
WOD:
EMOM for 21 minutes:
1st minute: 10 deadlifts (185#/125#)
2nd minute: 10 ring dips
3rd minute: 50 double unders