Wednesday 11-8-17
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 abmat sit-ups
2 min rest
Wod
15 min AMRAP
8 pull-ups
6 alternating Turkish getups 45/35 dumbbells
8 ring push-ups
Category: Uncategorized
Tuesday 11-7-17
Warmup
500 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Monday 11-6-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
15 AMRAP
25 pull-ups
50-calorie row
100 OHS 45/35
50 box jumps 24/20
25 pull-ups
Sunday 11-5-17
Open gym
2-3
Saturday 11–4-17
5k run
Deer run 5k begins at 8:00 am at Deerlake Middle School, come early if you haven’t registered. 9:00 am 1 mile fun run. Come if you can.
Gym will be closed for the deer run.
Friday 10-3-17
Warmup
50 double unders
3 rounds
10 jumping lunges
10 burpees
10 squats
Wod
7 minute AMRAP
10 SDLHP 115/85
10 push presses 115/85
** this Saturday we will be supporting DeerLake middle school by participating in the deer run 5k. We …
Thursday 11-2-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 Am. kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
500 m row
1 min rest
1000 m row
2 min rest
1500 m row
3 min …
Wednesday 11-1-17
Warmup
50 double-unders
Burgenor warmup
Wod
Snatch
3-2-2-2-1-1-1-1-1
Tuesday 10-31-17
500 m run
3 rounds
10 deadlift 45/35
10 hang snatch 45/35
10 ohs 45/35
**use a snatch grip for all
2 min rest
Wod
Tabata squats
4 min AMRAP
Pull-ups
**score is Tabata score multiplied by pull-ups
Monday 10-30-17
Warmup
400 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
Back squats
5-5-5-5-5
Work up to approximately 75-80% of your 1 rep max, go unbroken.
Then take 50% of your heaviest round and do:
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