Friday 5-31-19
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 KBswings 35/25
10 goblin squats 35/25
2 min rest
Wod
10 rounds
200m row
90 sec rest
Score will be your slowest and fastest times
Thursday 5-30-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 thrusters 45/35
2 min rest
Wod
4 rope climbs
16 thrusters 115/75
3 rope climbs
12 thrusters 115/75
2 rope climbs
8 thrusters 115/75
This is an un timed workout, but pick a thruster weight that can …
Wednesday 5-29-19
Warmup
400m run
3 x each movement
“Burgenor warmup”
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
Tuesday 5-28-19
Warmup
500m row
3 rounds
10 dead lifts 45/35
10 Hang power cleans 45/35
10 push-presses 45/35
2 min rest
Wod
“Annie”
50-40-30-20-10
Double-unders
Situps
Monday 5-27-19
“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
If you have a vest wear a 20/14 pound vest
Sunday 5-26-19
Rest day
Hydrate!
Hydrate!
Hydrate!
Saturday 5-25-19
Open gym
10-11
We will be closed Sunday in preparation for “Murph”.
Friday 5-24-19
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Thrusters
3-3-3-1-1-1-1-1
Thursday 5-23-19
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
3 rounds
10 left arm dumbbell snatch 50/35
15 pullups
10 right arm dumbbell snatch 50/35
15 pullups
Wednesday 5-22-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
1 min SDLHP 75/55
1 min Abmat situps
1 min push press 75/55
1 min Abmat situps
1 min rest