Wednesday 1-17-18
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 snatch balance 45/35
2 min rest
Wod
5 rounds
Run 800 meters
25 OHS 75/55
25 SDLHP 75/55
Category: Uncategorized
Tuesday 1-16-18
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
“Filthy fifty”
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
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Momday 1-15-18
If you’re interested in buying grass fed beef in bulk,let me know, we are trying to place an order in the next couple of days.
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest
Wod
Overhead squat
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1-14-18
Open gym
2-3
Saturday1-13-18
Working in teams of 2, one working, one judging
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
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Friday 1-12-18
Warmup
50 double unders
3 rounds
‘Burgenor“ warmup
Wod
Snatch
2-2-2-1-1-1-1-1
Thursday 1-11-18
Warmup
500m run
3 rounds
10 hang cleans 45/35
10 jerks 45/35
10 ohs 45/35
2 min rest
Wod
20 min AMRAP
10 pull-ups
15 push-ups
20 squats
Wednesday 1-10-18
400m run
3 rounds
10 dB deadlifts
10 dB cleans
10 dB thrusters
2 min rest
* use a dumbbell that is light but challenging
Wod
“Karen”
For time:
150 wall-ball shots, 20-lb. ball
Tuesday 1-9-18
** if you haven’t ordered a T-shirt, get your order in. Wednesday will be the last day for this order.
Warmup
50 double unders
3 rounds
10 snatches 45/35
10 front squats 45/35
10 presses 45/35
2 min rest
Wod
Back squats
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Monday 1-8-18
500 m row
3 rounds
10 jumping jacks
10 burpees
10 wallball shots
2 min rest
Wod
Helen
3 rounds
400 m run
21 kettlebell swings 53/35
12 pull-ups