Friday 11-2-18
Warmup
400m run
3 rounds
10 walking lunges
10 burpees
10 wall ball shots
2 min rest
Wod
5 rounds for time of
30 calorie row
30 sit-ups
Category: Uncategorized
Thursday 11-1-18
Warmup
500m row
3 rounds
Burgenor warmup
Wod
Snatch
1-1-1-1-1-1-1
Wednesday 10-31-18
Please note: No 6:30PM class on Halloween
Zombies Vs. Humans
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 2 minutes after the living people and try to catch them!
Run 800 meters
…
Tuesday 10-30-18
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
3 5-minute rounds for max reps at each station:
From 0:00-2:00 run 200 meters then double-unders
From 2:00-3:00 dumbbell push jerks 35/25
From 3:00-4:00 …
Monday 10-29-18
Warmup
400m run
3 rounds
10 dB deadlifts 35/25
10 dB hang sqt cleans 35/25
10 push jerks 35/25
2 min rest
Wod
Barbell complex of:
Thruster—>push press–>push jerk–>split jerk
1-1-1-1-1-1-1
Sunday 10-28-18
Open gym 2-3
Saturday 10-27-18
Dice die baby……
Wod dice.
Come play at 10:00am
Friday 10-26-18
Warmup
50 double unders
3 rounds
10 pull-ups
10 pushups
10 squats
2 min rest
Wod
Front squat
3-3-3-3-3
Thursday 10-25-18
400m run
3 rounds
10 SDLHP 45/35
10 hang power snatch 45/35
10 front squats 45/35
2 min rest
Wod
12 min AMRAP
5 SDLHP 95/65
5 HSPU
Wednesday 10-24-18
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 sit ups
2 min rest
Wod
400-meter run
100-meter farmers carry, 70/53 dB
800-meter run
100-meter farmers carry, 70/53 dB
400-meter run