Friday 8-7-20
warmup
500m row
3 rounds
10 front squats 45/35
10 push presses 45/35
10 thrusters 45/35
2 min rest
wod
10 min AMRAP
9 thrusters 95/65
35 double unders
Thursday 8-6-20
400m run
“Burgener warmup”
3 times each
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
wod
“Snatch”
5-5-3-3-3-1-1-1-1-1
Wednesday 8-5-20
warmup
50 double unders
3 rounds
10 snatch grip deadlifts, slow, 5 count up 45/35
10 hang power snatch 45/35
10 snatch balance 45/35
wod
100 pull-ups
80 sit-ups
60 squats
40-cal. row
20 push presses 95/65
Tuesday 8-4-20
warmup
400m run
3 rounds
10 ring rows
10 box step ups 20/20
10 low ring muscle ups
2 min rest
wod
40-30-20-10
box jumps 24/20
situps
Monday 8-3-20
warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 front squats 45/35
2 min rest
wod
3-3-3-3-3-3-3
bottom to bottom front squats
** using the rack, set to your best bottom position.
Sunday 8-2-20
open gym
2:00-3:00
Saturday 8-1-20
In teams of two,
7 min bar hang, must be on the bar together.
*each time you or your partner come off the bar you both must:
-run 800m together
-do 30 push-ups together.
*Please be on time, we will start this wod as close to 10:00 as we can.
Friday 3-31-20
warmup
500m row
3 rounds
10 hang cleans 45/35
10 bottom to bottom squats 45/35
10 ohs 45/35
2 min rest
wod
7 min AMRAP
50 double unders
10 overhead squats 95/65
Thursday 7-30-20
warmup
400m run
3 rounds
10 deadlifts 45/35
10 lunges
10 split jerks 45/35
2 min rest
wod
split jerks
3-3-3-3-3-3-3
Wednesday 7-29-20
50 double unders
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
wod
5 rounds
5 dB snatches 50/35 left arm
5 dB snatches 50/35 right arm
5 dB thrusters 50/35 alternating
200m run