Monday 4-10-17
Warmup
500m row
3 rounds
10 pull ups
10 push-ups
10 squats
Wod
Clean and jerks
3-2-2-1-1-1-1-1
Category: Uncategorized
Sunday 4-9-17
Open gym
2-3
Saturday 4-8-17
In teams of two, for reps
2 rounds
2 mins per station,
-tire flips
-100m farmers carry 70/53
-wall ball shots
-push press 75/55
– SDLHP 75/55
-rest
Friday 4-7-17
Warmup
500 m row
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
Quarter Murph
400 m run
25 pull-ups
50 push-ups
75 squats
400 m run
** there is no 9:00am class today.
Thursday 4-6-17
Warmup
50 double unders
3 rounds
10 walking lunges
10 jumping jacks
10 burpees
2 min rest
Wod
2000 m row
2 min rest
1000 m row
1 min rest
500 m row
Wednesday 4-5-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 min AMRAP
5 HSPU
5 pull-ups
Tuesday 4-4-17
Warmup
500 m row
Burgenor warmup
Wod
“Isabel”
30 snatches 135/95
Monday 4-3-17
Warmup
50 double unders
3 rounds
10 cleans 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest
WOD
20 minute AMRAP
400 meter run
20 sit-ups
10 Overhead squats 95/65
Sunday 4-2-17
Rest day
Gym is closed today.
Saturday 4-1-17
In teams of two,WOD 1
1-RM CleanIn six minutes find your one-rep max barbell clean.
WOD 2 – Change the Station-This One Sucks!
With a running 9-minute clock
Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice & masters
Burped
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