Tuesday 11-28-17
Warmup
500m row
3 rounds
10 lunges
10 push-ups
10 squats
2 min rest
Wod
800m run
25 wall-ball shots 20/14
15 push-ups
20 wall-ball shots 20/14
10 power cleans 155/105
10 wall-ball shots 20/14
800 m …
Monday 11-27-17
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
2 min rest
Wod
21-15-9
-deadlifts 255/175
-bar over burpees
Sunday 11-26-17
Open gym 2-3
11-25-17
In teams, relay style,
3 rounds
-250m row
-100m sprint
-25 wallball shots 20/14
-100m sprint
-25 SDLHP 75/55
-100m sprint
-25 box jumps
-100m sprint
Friday 11-24-17
**class time will be at 10:00 am
500 m row
3 rounds
10 push-ups
10 ring rows
10 ring dips
2 min rest
Wod
25 pull-ups
400m run
21 thrusters 95/75
800m run
21 thrusters 95/75
400m run
Continue reading
Thursday 11-23-17
Happy thanksgiving
Gym is closed today. See you all tomorrow at 10:00 am
Wednesday 11-22-17
***. The gym will be closed on Thanksgiving day. Friday 11-24-17 we will have one class at 10:00 AM.
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
4 rounds
25 burpees
Rest …
Tuesday 11-21-17
400m run
3 rounds
10 SDLHP 35/25
10 OHS 35/25
10 goblet squats 35/25
2 min rest
WOD
Back squat
5-5-3-3-3-1-1-1-1-1
Monday 11-20-17
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
WOD
7 minutes to complete:
800m run
deadlifts 225/155 max reps
Then, 8 minutes to complete:
800m run
power cleans …
Sunday 11-19-17
Rest day
Closed today