Saturday 6-13-20
In teams of two,
one partner working at a time,
800m run
50 medball cleans shared 20/14
50 Abmat situps shared
50 pullups shared
50 burpees shared
800m run
Friday 6-12-20
warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
3 rounds
25 deadlifts 225/155
1000m row
Thursday 6-11-20
warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 alternating split jerks 45/35
2 min rest
wod
hang squat cleans
5-5-5-3-3-3-1-1-1
Wednesday 6-10-20
Warmup
50 double unders
Coach led “Burgenor warmup”
Wod
10 rounds
1 min per round
10 bar facing burpees
Max power snatch 115/80
2 min rest
**Score is number of snatches
Tuesday 6-9-20
warmup
400m run
3 rounds
10 ring rows
10 med-ball cleans 20/14
10 wall-ball shots 20/14
2 min rest
wod
20 min AMRAP
5 chest-to-bar pullups
10 wall-ball shots 20/14
15 kettle-bell swings 53/35
Monday 6-8-20
warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
coach led deadlift class
wod
deadlift
5-5-5-3-3-3-1-1-1
Sunday 6-7-20
open gym
2:00-3:00
Saturday 6-6-20
*** Please have all shirt and hat orders in by Tuesday
*** this is a link that all members are eligible for, it is a 100.00 rebate from some of the companies that we use, born primitive, O2,etc click the link and it will tell you how to redeem it. …
Friday 6-5-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats
2 min rest
wod
“Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups
Thursday 6-4-20
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 mountain climbers
2 min rest
wod
3 rounds
1000m row
30 jumping pullups
30 ring dips