Wednesday 5-12-21
Warmup
500m row
3 rounds
10 hang power clean 45/35
10 front squats 45/35
10 ohs 45/35
2 min rest
wod
5 rounds
5 ohs 75/55
10 toes to bar
15 hang power cleans 75/55
20 double unders
Tuesday 5-11-21
Warmup
50 double unders
3 rounds
10 pullups
10 toes to bar
10 push ups
2 min rest
wod
bench press
10-10-5-5-5-2-2-2-1-1-1
Monday 5-10-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
wod
5 rounds
15 thrusters 95/65
15 bar facing burpees
Sunday 5-9-21
the gym will be closed today.
Happy Mother’s Day!
Saturday 5-8-21
In teams of two:
one person working at a time, each does all of the work
20 min AMRAP
5 pullups
10 wallball shots 20/14
15 kB swings 53/35
Friday 5-7-21
Warmup
50 double unders
3 rounds
10 walking lunges
10 situps
10 burpees
2 min rest
wod
“Griff”
800m run
400m run backwards
800m run
400m run backwards
Thursday 5-6-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push jerks 45/35
2 min rest
wod
“The Chief”
5 rounds of:
3 min AMRAP
3 power cleans 135/95
6 pushups
9 squats
1 min rest
At the end of each rest, start where you left …
Wednesday 5-5-21
Warmup
50 double unders
3 rounds
10 med ball cleans 20/14
10 pushups
10 wallball shots 20/15
2 min rest
wod
front squats
5-5-5-5-5
Tuesday 5-4-21
Warmup
500m row
3 rounds
10 box step ups 20”
10 rings rows
10 ring dips
2 min rest
wod
21-15-9
box jumps 24/20
power snatch 75/55
chest to bar pullups
Monday 5-3-21
Warmup
400m run
3 rounds
10 snatch grip deadlifts 45/35
10 power snatches 45/35
10 ohs 45/35
2 min rest
wod
2 rounds
21-15-9
overhead squats 95/65
burpees