Wednesday 5-15-19
Warmup
500m row
3 rounds
10 ring rows
10 presses 45/35
10 back squats 45/35
2 min rest
Wod
“Helen”
3 rounds
400m run
21 KB swings 53/35
12 pullups
Tuesday 5-14-19
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
10 min AMRAP
10 deadlifts 225/155
20 abmat situps
Monday 5-13-19
Warmup
2 min bike
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
3 rounds
40 wallball shots 20/14
800m run
Sunday 5-12-19
We will be closed today for Mother’s Day.
Happy Mother’s Day!!!
Saturday 5-11-19
In teams of two,
1 mile run vested if you have one
Then,
Team “Chelsea” vested, if you have one
30 min EMOM
5 pullups
10 pushups
15 squats
Friday 5-10-19
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155-105
6 push-jerks 155/105
Thursday 5-9-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
2 min rest
Wod
4 rounds
60 sec handstand hold
60 sec bar hang
15 dB push-press 50/35
15 weighted pullups 50/35
Wednesday 5-8-19
Warm up
2 min bike
3 rounds
10 jumping jacks
10 walking lunges
10 box step ups
2 min rest
Wod
5 rounds
2 min burpee box jumps 30/24
1 min rest
Tuesday 5-7-19
Warmup
400m run
3 rounds
10 presses 45/35
10 push presses 45/35
10 push jerks 45/35
2 min rest
Wod
Push press
3-3-3-3-3-3-3
Monday 5-6-19
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
21 thrusters 95/65
400m run
18 thrusters 95/65
400m run
15 thrusters 95/65
400m run