One mile run
Then, in heats, individually,
With a running clock, men increase by 10 women by 5
Snatch, starting at 75/55 add 10 or 5 every minute as long as you can, once you miss,
Clean starting at your last snatch weight, increase by 10/5 as long …
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 sec bottom of squat hold
2 min rest
Wod
100 squats
75 pushups
35 pullups
75 squats
50 pushups
25 pullups
50 squats
13 pushups
10 pullups
25 squats
12 pushups
5 pullups
Warmup
400m run
3x each
“Burgenor warmup”
Wod
Snatch
2-2-2-2-2-1-1-1-1-1
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 snatches 45/35
2 min rest
Wod
3 rounds
800m run
50 box jumps 24/20
Warmup
500m row
3 rounds
10 jumping jacks
10 ring rows
10 shoulder presses 45/35
Wod
20min AMRAP
3 HSPU
6 pullups
9 kB swings 53/35
***We will have one class today at 10:00am***
Warmup
400m run
3 rounds
10 db deadlifts 35/25
10 db hang cleans 35/25
10 db push jerks 35/25
2 min rest
Wod
3 rounds
25 db push jerks 50/35
50 double unders
25 db box step ups 50/35
50 double …
Open gym 2-3
Saved by the barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots 20/14
1 minute of deadlifts 115/75
1 minute of med-ball sit-ups 20/14
1 minute of hang power cleans 115/75
Rest 1 minute
Warmup
2 min bike
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
1 mile run
Bench press
5-5-3-3-3-1-1-1-1-1
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
Wod
“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push-jerks 155/105