Friday 5-29-20
warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 thrusters 45/35
2 min rest
wod
1000m row
21 cleans 95/65
15 thrusters 95/65
500 m row
15 cleans 95/65
12 thrusters 95/65
250m row
9 cleans 95/65
9 thrusters 95/65
Thursday 4-28-20
Warmup
500m row
Coach led warmup/skill work using push-jerk
Wod
Push-jerk
5-5-5-3-3-3-1-1-1
Wednesday 5-27-20
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 mint rest
Wod
On a continuously running clock,
2 rounds, max reps,
2 min per station
-burpees
-double unders
-row for cals
-KB SDLHP 70/53
-box step ups 20/24
Rest
Tuesday 5-26-20
warmup
50 double unders
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 alt single arm kB ohs 35/25
2 min rest
wod
over head squats
5-5-5-3-3-3-1-1-1
Monday 5-25-20
***This WOD is limited to certain time slots.
**If you haven’t signed up, please contact me immediately to get a time slot.
“Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
- If you have a vest, wear a vest
Sunday 5-24-20
Open gym
2-3
** If you plan on doing “Murph” on Monday, this should be a very LIGHT day. Hydrate, rest, stretch.
Saturday 5-23-20
Fight gone bad style
3 rounds, 1 min per station
-SDLHP 75/55
-Push-press 75/55
-Pistol squats
-Burpees
-Double unders
400m run
3 rounds
10 cleans 45/35
10 jerks 45/35
10 SDLHP 45/35
2 min rest
wod
3 rounds
1000m row
15 clean and jerks 135/95
Thursday 5-21-20
Warmup
50 double unders
3 rounds
10 db deadlifts 35/25
10 db hang cleans 35/25
10 db thrusters 35/25
2 min rest
Wod
4 rounds
15 ring rows
25 wall ball shots 20/14
Wednesday 5-20-20
Warmup
500m row
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
“Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats