Tag: katy

Warm up
5 min jump rope
5 min rage ball

Str-deadlift 5-5-3(5-5-5)

Wod
1-2-3-4-5-6-7-8-9-10
KB swings 53/70 (Russian)
Med ball cleans 20/14

Warm up
200 m farmers carry

Str-bench press 5-5-3(5-5-5)

Wod
25 push ups
25 sit ups
2 rounds
Then
500 m row
Then
25 push ups
25 sit ups
2 rounds

Warm up
10 man makers

Str-press 5-5-5 deload

Wod
25 push presses DB
20 DB curls
15 GHD sit ups
10 ring dips
4 rounds

Warm up
Tabata
Row
Sit ups

Str-deadlift 5-5-5 deload

Wod
10 power cleans
10 pull ups
3 rounds for time
Rest 3 min
Then
500 m row for time

Warm up
2 min mountain climbers
2 min flutter kicks

Str-bench press 5-5-5 deload

Wod
25 double unders
20 push ups
15 burpees
10 min AMRAP
Cools down
2 min plank

Warm up
3 rounds of Cindy

Str- back squat 5-5-5 deload

Wod
150 air squats
800 m run
150 air squats

 

Warm up
2 min mountain climbers
2 min flutter kicks
2 min jumping jacks

Str-press 5-5-3(5-3-1)

Wod
15 reverse barbell curls
15 push presses
15 back extensions
15 weighted calf raises
4 rounds not for time

 

Warm up
1000 m row
Arm bar stretch

Str-deadlift 5-5-3(5-3-1)

Wod

10 KB cleans 53/35(1 arm)left
10 Lunges w/ KB in rack position same side
10 KB cleans 53/35(1 arm)right
10 Lunges w/ KB in rack position same side
5 rounds(20 cut off!!!)

Warm up
30-20-10
Double unders
Sit ups

Str-bench press 5-5-3(5-3-1)

Wod
25 ring push ups
200 m run
15 min AMRAP