Thursday 6-18-20
400m run
3 rounds
10 pushups
10 squats
10 pvc pass-through
2 min rest
wod
21-15-9
OHS 75/55
bar facing burpees
2 min rest
15-12-9
OHS 75/55
bar facing burpees
2 min rest
12-9-6
OHS
bar facing burpees
Wednesday 6-17-20
warmup
500m row
3 rounds
10 hang power cleans 45/35
10 front squats 45/35
10 strict press 45/35
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Tuesday 6-16-20
warmup
50 double unders
3 rounds
10 pushups
10 walking lunges
10 jumping jacks
2 min rest
wod
12 min AMRAP
20 box jumps 24/20
15 ring pushups
Monday 6-15-20
Warmup
2 min bike
3 rounds
10 dead bugs
10 second active bar hang
10 single arm db deadlift
2 min rest
Wod
30-20-10
Calorie row
DB snatch 50/35
Toes-to-bar
Sunday 6-14-20
open gym
2:00-3:00
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