Wednesday 6-3-20
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 back squats 45/35
2 min rest
wod
back squats
15-12-9-6-3
Tuesday 6-2-20
Warmup
500m row
3. Rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
3 rounds
2 min bar hang ( done in as few sets as possible)
21 pushups with feet elevated 20”
Monday 6-1-20
warmup
50 double unders
3 rounds
10 ring rows
10 jumping jacks
10 situps
2 min rest
wod
“Nicole”
20 min AMRAP
400m run
max reps pullups
score is total pullups
Sunday 5-31-20
Open 2:00-3:00pm
Saturday 5-30-20
10:00am-11:00am
In teams of two,
3 rounds
2 min per round
-rope climbs
-KB swings 70/53
-ring dips
-back extentions
=assault bike calories
Friday 5-29-20
warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 thrusters 45/35
2 min rest
wod
1000m row
21 cleans 95/65
15 thrusters 95/65
500 m row
15 cleans 95/65
12 thrusters 95/65
250m row
9 cleans 95/65
9 thrusters 95/65
Thursday 4-28-20
Warmup
500m row
Coach led warmup/skill work using push-jerk
Wod
Push-jerk
5-5-5-3-3-3-1-1-1
Wednesday 5-27-20
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 mint rest
Wod
On a continuously running clock,
2 rounds, max reps,
2 min per station
-burpees
-double unders
-row for cals
-KB SDLHP 70/53
-box step ups 20/24
Rest
Tuesday 5-26-20
warmup
50 double unders
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 alt single arm kB ohs 35/25
2 min rest
wod
over head squats
5-5-5-3-3-3-1-1-1
Monday 5-25-20
***This WOD is limited to certain time slots.
**If you haven’t signed up, please contact me immediately to get a time slot.
“Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
- If you have a vest, wear a vest