Thursday 6-20-19
Warmup
2 min bike
3 rounds
10 hang clean 45/35
10 push jerks 45/35
10 Hang power snatch 45/35
2 min rest
Wod
4 rounds
15 situps
20 thrusters 65/45
40 doubleunders
Wednesday 6-19-19
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
Front squats
5-5-3-3-3-1-1-1-1-1
Tuesday 6-18-19
Warmup
50 double unders
3 rounds
10 burpees
10 jumping jacks
10 ring rows
2 min rest
Wod
12 min AMRAP
5 deadlifts 225/155
9 pullups
Monday 6-17-19
Warmup
400m run
3 rounds
10 deadlift 45/35
10 powers cleans 45/35
10 shoulder presses 45/35
2 min rest
Wod
Tabata:
-shoulder press 75/55
-alt jumping lunges
-ring dips
-walking lunges
-push presses 75/55
Sunday 6-16-19
Open gym
2-3
Saturday 6-15-19
Wod Dice
Good luck!!
Friday 6-14-19
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
Wod
“Grace”
30 clean and jerks 135/95
Thursday 6-13-19
** Reminder: No 6:00am or 9:00am classes Thursday or Friday**
warmup
400m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
1000m row
Rest as needed between efforts
Wednesday 6-12-19
** remember, No classes at 6:00am or 9:00am Wednesday, Thursday or Friday.***
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
3 rounds of:
5 min AMRAP
5 pullups
10 push ups
15 squats
2 min rest between rounds
Tuesday 6-11-19
Warmup
50 double unders
3 rounds
10 pushup
10 situps
10 squats
2 min rest
Wod
Overhead squats
5-3-3-3-1-1-1-1-1