Wednesday 12-23-20
***we will only have one class on Thursday the 24th, at 10:00am
**we will be closed on Friday the 25th
Warmup
500m row
3 rounds
10 SDLHP 45/35
10 push presses 45/35
10 thrusters 45/35
2 min rest
Tuesday 12-22-20
*** Thursday the 24th we will have one morning class at 10:00am
*** Friday the 25th we will be closed
warmup
50 double unders
3 rounds
10 sec bottom of squat holds
10 bottom to bottom squats
10 burpees
2 min …
Monday 12-21-20
Warmup
500m row
3 rounds
10 dB snatches 35/25 (5 on each side)
10 dB push press 35/25 (5 on each side)
10 dB squats 35/25
2 min rest
wod
3 rounds
200m run
7 dB push …
Sunday 12-20-20
Open gym 2:00-3:00
Saturday 12-19-20
Jeff will roll the wod dice.
good luck!
Friday 12-18-20
Warmup
400m run
3 rounds
10 burpees
10 jumping jacks
10 ring rows
2 min rest
wod
20 min AMRAP
5 chest to bar pull ups
10 wall ball shots 20/14
15 kettle bell swings 53/35
Thursday 12-17-20
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Wednesday 12-16-20
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
overhead squats
3-3-3-3-3-3-3
Tuesday 12-15-20
Warmup
400m run
3 rounds
10 cleans 45/35
10 push jerks 45/35
10 overhead squats
2 min rest
wod
5 rounds
50 double unders
10 push jerks 135/95
Monday 12-14-20
Warmup
50 double unders
3 rounds
10 pushups
10 jumping lunges
10 situps
2 min rest
wod
15 min AMRAP
8 ring dips
10 box jumps 24/20
12 walking lunges 45/35