Sunday 1-7-18
Open gym
2-3
Category: Uncategorized
Saturday 1-6-18
In teams two,
3 rounds
2 min per station
Sharing work
-slam ball 30/20
-15 foot rope climbs
-snatch 75/55
-burpees
-GHD sit-ups
Rest
Friday 1-5-18
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
Clean and jerk
3-3-2-2-2-1-1-1-1-1
Thursday 1-4-17
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
3 rounds
Row 50 calories
150 double-unders
50 walking lunges
Wednesday 1-3-18
Warmup
50 double unders
3 rounds
10 lunges
10 squats
10 burpees
2 min rest
Wod
21 thrusters 95/65
Run 400 meters
15 thrusters 95/65
Run 400 meters
9 thrusters 95/65
Run 400 meters
Tuesday 1-2-18
Warmup
400m run
3 rounds
10 med ball deadlifts 2p/14
10 med ball cleans 20/14
10 wallball shots 20/14
2 min rest
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Monday 1-1-18
Warmup
400m run
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
5 rounds for time of:
20 pull-ups
15 ring dips
Sunday 12-31-17
Closed, Happy new year!
Saturday 12-30-17
“Fight gone bad” teams**
3 Round rotating ea. min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Rows for cals
1 minute rest between rounds
12-29-17
Warmup
500 m row
3 rounds
“Burgenor warmup”
Wod
Hang squat snatch
1-1-1-1-1-1-1