Thursday 7-14-16
Warmup
500 m row
3 rounds
10 lunges
10 deadlifts 45/35
10 press 45/35
WOD
20 min AMRAP
-10 double unders
-5 HSPU
-5 deadlifts 225/155
Wednesday 7-13-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 sit-ups
10 burpees
WOD
1000 m row
21 push-ups
750 m row
15 push-ups
500 m row
9 push-ups
Tuesday 7-12-16
Warmup
500 m row
3 rounds
10 Deadlift 45/35
10 hang clean 45/35
10 OHS 45/35
WOD
Deadlift
2-2-2-2-2
Monday 7-11-16
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
WOD
“Helen”
3 rounds
400 m run
21 KB swings 53/35
12 pull ups
Sunday 7-10-16
Open gym 2-3
Saturday 7-9-16
In teams,
20 medball sit-ups
Then,
4 rounds each
10 yard med ball run
10 wallball
10 yard med ball run
Then,
4 min AMRAP
Power snatch
95/65
Friday 7-8-16
Warm up
3 rounds
10 pullup negatives
10 kipping swings
10 squats
WOD
7 min AMRAP
Burpees
Thursday 7-7-16
Warmup
500 m row
3 rounds
10 jumping jacks
10 box step ups
10 burpees
WOD
4 rounds
400 m run
25 box jumps 24/20
25 wallball shots 20/14
This is a test post!!
Wednesday 7-6-16
Warmup
50 double unders
3 rounds
10 dead lifts 45/35
10 cleans 45/35
10 jerk 45/35
WOD
Clean and jerk
1-1-1-1-1-1-1