Wednesday 7-10-19
Warmup
500m row
3 rounds
10 dB deadlifts 35/25
10 dB hang cleans 35/25
10 alt dB snatch 35/25
2 min rest
Wod
Front squats
5-3-3-3-1-1-1-1-1
Tuesday 7-9-19
50 doubleunders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
5 rounds
5 deadlift 255/175
10 burpees
Monday 7-8-19
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
Wod
7 min AMRAP
50 double unders
10 Overhead squats 115/75
Sunday 7-7-19
Open gym 2-3
Saturday 7-6-19
In teams of two,
50 Air Squats
60 Box Jumps
50 Wall Balls
50 Pull-ups
50 Push-ups
50 burpees
Only one Partner can work at a time. Partners can break up reps as desired. Reps should be shared equally
Friday 7-5-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Weighted dips 3-2-2-1-1-1-1
Bench press 3-2-2-1-1-1-1
Turkish getups 3-2-2-1-1-1-1
Thursday 7-4-19
The gym will be closed for the 4th of July. Regular hours on Friday.
Wednesday 7-3-19
400m run
3 rounds
10 ring dips
10 push-ups
10 alternating Turkish get-ups 35/25
2 min rest
Wod
7 min AMRAP
200m row
50 double-unders
Tuesday 7-2-19
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
4 rounds
25 squats
15 power cleans 135/95
5 pullups
400m run
Monday 7-1-19
Warmup
500m row
3 rounds
10 back squats 45/35
10 hang power snatches 45/35
10 ohs 45/35
Wod
Overhead squats
1-1-1-1-1-1-1