Tuesday 1-24-17
Warmup
400 m run
3 rounds
10 deadlift
10 hang snatch
10 OHS
2 min rest
WOD
3 rounds
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Monday 1-23-17
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
Back squat 5-5-5-5-5 reps
Sunday 1-22-17
Open gym 2-3
Saturday 1-21-17
Team Horrible 100s
In teams of no more than 4,
For time:
100 Box jump (24″)
100 Jumping pull-ups
100 Kettlebell swings (35, 25#)
100 Walking Lunge steps
100 Knees to elbows
100 Push press (45, 35#)
100 Back extensions
100 Wall ball shots (20, 14#)
100 Burpees
100 Double …
Friday 1-20-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Deadlift
3-2-2-1-1-1-1-1
Thursday 1-19-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
WOD
2 rounds for time of:
50 pull-ups
50 AbMat sit-ups
Wednesday 1-18-17
Warmup
50 double unders
3 rounds
10 pull ups
10 push-ups
10 sit-ups
2 min rest
WOD
OHS
10-5-1-1-1-1-1-5-10
Tuesday 1-17-17
400 m run
3 rounds
10 deadlifts45/35
10 hang snatch 45/35
10 OHS 45/35
2 min rest
WOD
21-15-9
Deadlift 225/155
Ring dips
Monday 1-16-17
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 Kb swings 35/25
10 goblin squats 35/25
WOD
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensions
Take your time and perform each rep slowly and methodically.
Sunday 1-15-17
Open gym 2-3
*** please note, Monday we will only be open for one class at 10:00am.**