Friday 5-19-17
Warmup
500 m row
“Burgenor warmup”
3x each
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
Wod
Snatch
1-1-1-1-1-1-1
Category: Uncategorized
Thursday 5-18-17
Warmup
400 m run
10 pull ups
10 push-ups
10 squats
2 min rest
Wod
1 minute of hang squat cleans, 50/35. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 50/35 dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of …
Wednesday 5-17-17
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Row 5k
Tuesday 5-16-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Monday 5-15-17
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 sec front squat hold 45/35
Wod
Front squat
10-5-5-1-1-1-1-1
Sunday 5-14-17
Open gym
2-3
Saturday 5-13-17
Team “Cindy”
In teams of two
20 min AMRAP
-5pullups
-10 push-ups
-15 squats
Friday 5-12-17
500 m row
3 rounds
10 jumping jacks
10 lunges
0 burpees
2 min rest
Wod
3 rounds for time of:
400-meter run
40 sit-ups
7 deadlifts 275/195
Thursday 5-11-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 presses 45/35
2 min rest
Wod
20 min AMRAP
1 ring muscleup
2 HSPU
4 db snatch 50/35 (alt.)
Wednesday 5-9-17
Warmup
50 double unders
3 rounds
10 PVC shoulder pass-throughs
10 PVC OHS
10 PVC sots press
Wod
OHS
5-5-3-3-3-1-1-1-1