Wednesday 10-12-16
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
WOD
4 rounds
-400 m run
-10 bench press 155/105
-400 m run
-10 pullups
Friday 10-14-16
WOD
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 KB OHS 35/25
2 min rest
WOD
Hang clean
1-1-1-1-1-1-1
rounds for time of:
Run 800 meters
205-lb. bench presses, 10 reps
45-lb. weighted pull-ups, 10 reps
Thursday 10-13-16
Warmup
500 m row
3 rounds
10 Deadlift 45/35
10 hang cleans 45/35
10 push-press 45/35
WOD
3 rounds
50 foot walking lunges with 45/35 overhead
20 burpees
***we will be closed Saturday October 15th for the festivus games, please come out and support our atheletes if you can**
Tuesday 10-11-16
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
4 rounds
10 deadlifts 205/145
10 snatches 75/55
10 HSPU
10 snatches 75/55
Monday 10-10-16
Warmup
400 m run
3 rounds
10 Deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
WOD
Front squats
3-3-2-2-2-1-1-1-1-1
Sunday 10-9-16
Open gym
2:00-3:00
Saturday 10-8-16
Warmup
“Roxanne”
Jumping jacks
Burpees
WOD
In teams of two
4 rounds for time of:
Run 800 meters with partner
20 synchronized push-ups
10 synchronized pull-ups
Friday 10-7-16
Warmup
Fish game
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats
2 min rest
WOD
For time:
30 DL 185/135
30 cal row
30 OHS 95/65
Thursday 10-6-16
Warmup
50 doubleunders
Burgenor warmup
WOD
Hang snatch
3-3-2-2-2-1-1-1-1-1
Wednesday 10-5-16
Warmup
400 m run
3 rounds
10 OHS 45/35
10 snatch balance 45/35
10 squat snatch
WOD
3 rounds 1 min per station
-walking lunges
-admat sit-ups
-back extensions
-muscle ups
-rest