Monday

 

Sunday

 

Friday

 

Thursday

 

Finisher: 5 rounds

       20 seconds bar hang

       20 abmat sit-ups

* 30 second rest

Wednesday

 WOD: 5 rounds 

     10 Bent over rows

     15 GHD back extensions 

     5 Calorie ski/row

Finisher: 5 rounds 

     20 seconds hang from pull up bar

     20 sit ups

New York Minute

With a partner for time: EMOM

     1000 meter ski/row

     100 wallballs 

     100 KB swings

     100 Sumo deadlifts 

* Partners switch every minute

Finisher: 7 rounds

     20 second hang from bar

     3 heavy deadlift 

*rest 30 seconds

Sunday

 

* switch as needed

New York Minute

 New York Minute W/ partner

       1000 meter Ski/ Row/Run

       100 slam balls

       100 DB clean&jerk

        100 TTB

Partners switch every minute

———————

7 Rounds

       20 second bar hang

       3 heavy dead lift

       Rest 1 minute

——————

20 calories machine

Then AMRAP-15

       10 DB floor press

       5 Pull ups

       5 HSPU

then 20 calories machine

       

Wednesday

 

Tuesday

 From Hq

     4 Rounds for time

400 meter run

50 air squats

Monday

    4 Rounds for time

5 calorie ski/row

10 wallballs

15 Sumo deadlift high pulls

20 KB swings

53/35#

Sunday 25.3

 Rx:

Scaled:

Saturday

 

Saturday

 

Monday

 

Finisher

30-20-10

DB snatches

Goblet squat

* EMOM - 10 sit ups

Saturday

Wednesday

 

Lynn’s 25.1

 Complete as many rounds and reps in 15 minutes……

     3 Slamballs

     3 DB clean & jerks

     10 Deadlifts

* after completing each round add 3 reps to slamballs and DB clean& jerks

** Deadlifts stay at 10reps

Sunday

 

Saturday