Tuesday 6-18-19
Warmup
50 double unders
3 rounds
10 burpees
10 jumping jacks
10 ring rows
2 min rest
Wod
12 min AMRAP
5 deadlifts 225/155
9 pullups
Warmup
50 double unders
3 rounds
10 burpees
10 jumping jacks
10 ring rows
2 min rest
Wod
12 min AMRAP
5 deadlifts 225/155
9 pullups
Warmup
400m run
3 rounds
10 deadlift 45/35
10 powers cleans 45/35
10 shoulder presses 45/35
2 min rest
Wod
Tabata:
-shoulder press 75/55
-alt jumping lunges
-ring dips
-walking lunges
-push presses 75/55
Open gym
2-3
Wod Dice
Good luck!!
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
Wod
“Grace”
30 clean and jerks 135/95
** Reminder: No 6:00am or 9:00am classes Thursday or Friday**
warmup
400m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
1000m row
Rest as needed between efforts
** remember, No classes at 6:00am or 9:00am Wednesday, Thursday or Friday.***
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
3 rounds of:
5 min AMRAP
5 pullups
10 push ups
15 squats
2 min rest between rounds
Warmup
50 double unders
3 rounds
10 pushup
10 situps
10 squats
2 min rest
Wod
Overhead squats
5-3-3-3-1-1-1-1-1
Warmup
400m run
3 rounds
10 hang cleans 45/35
10 presses 45/35
10 ohs 45/35
2 min rest
Wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Open gym
2-3