Wednesday 6-12-19
** remember, No classes at 6:00am or 9:00am Wednesday, Thursday or Friday.***
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
3 rounds of:
5 min AMRAP
…
Tuesday 6-11-19
Warmup
50 double unders
3 rounds
10 pushup
10 situps
10 squats
2 min rest
Wod
Overhead squats
5-3-3-3-1-1-1-1-1
Monday 6-10-19
Warmup
400m run
3 rounds
10 hang cleans 45/35
10 presses 45/35
10 ohs 45/35
2 min rest
Wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Sunday 6-9-19
Open gym
2-3
Saturday 6-8-19
I teams of two,
16 rounds for reps
1 min max burpees
1 min max snatch 135/95
One min rest between rounds
Both team mates work at the same time, one will do burpees for the minute, one will do snatches, rest a minute …
Friday 6-7-19
** No 6:00am or 9:00am classes today**
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
20 min AMRAP
5 chest-to bar pullups
10 wallball shots 20/14
15 …
Thursday 6-6-19
** Please remember**
**Today, no class at 9:00am**
**Tomorrow, no classes at 6:00am or 9:00am**
Warmup
50 double unders
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
Wednesday 6-5-19
500m row
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wall ball shots 20/14
2 min rest
Wod
“Nancy”
5 rounds
400m run
15 Overhead squats 95/65
Tuesday 6-4-19
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 OHS 45/35
2 min rest
Wod
Hang squat cleans
3-3-3-3-3-3-3
Monday 6-3-19
Warmup
400m run
3 rounds
10 Deadlifts 45/35
10 hang cleans 45/35
10 presses 45/35
2 min rest
Wod
3 rounds
25 deadlifts 225/155
1000 m row