Sunday 5-24-20
Open gym
2-3
** If you plan on doing “Murph” on Monday, this should be a very LIGHT day. Hydrate, rest, stretch.
Saturday 5-23-20
Fight gone bad style
3 rounds, 1 min per station
-SDLHP 75/55
-Push-press 75/55
-Pistol squats
-Burpees
-Double unders
400m run
3 rounds
10 cleans 45/35
10 jerks 45/35
10 SDLHP 45/35
2 min rest
wod
3 rounds
1000m row
15 clean and jerks 135/95
Thursday 5-21-20
Warmup
50 double unders
3 rounds
10 db deadlifts 35/25
10 db hang cleans 35/25
10 db thrusters 35/25
2 min rest
Wod
4 rounds
15 ring rows
25 wall ball shots 20/14
Wednesday 5-20-20
Warmup
500m row
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
“Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Tuesday 5-19-20
*** We will have a 5:15 class from now on.***
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 thrusters 45/35
2 min rest
wod
3 rounds
10 cleans 95/65
10 thrusters 95/65
1000m row
Monday 5-18-20
We are OPEN!!!
We will be open with our regular hours EXCEPT the 5:15 am. I don’t think we need that class yet, but if you do need that class, message me and we can re-think that class.
Warmup
400m run
3 rounds
10 pullups
10 situps
10 deadlifts 45/35
…
Sunday 5-17-20
rest day
Saturday 5-16-20
We will be reopening on Monday 5-18-20. I will publish hours as soon as I figure out what works for the most people. Thank-you all for the support. It means the world to me. See you Monday
WOD
Spend 20 min running rowing biking or walking outside.
Friday 5-15-20
Warmup
400m run
3 rounds
10 pushup
10 burpees
10 situps
2 min rest
Wod
7 rounds
7 squats
7 burpees