Monday 4-3-17
Warmup
50 double unders
3 rounds
10 cleans 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest
WOD
20 minute AMRAP
400 meter run
20 sit-ups
10 Overhead squats 95/65
Sunday 4-2-17
Rest day
Gym is closed today.
Saturday 4-1-17
In teams of two,WOD 1
1-RM CleanIn six minutes find your one-rep max barbell clean.
WOD 2 – Change the Station-This One Sucks!
With a running 9-minute clock
Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice & masters
Burped
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Friday 3-31-17
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
“Grace”
30 clean & jerks
135/95
Thursday 3-30-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Deadlifts
3-2-2-1-1-1-1-1
Wednesday 3-29-17
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 box step ups
2 min rest
Wod
“Fight gone bad”
3 rounds, rotating each min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Row for calories
1 minute rest
Tuesday 3-28-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
Wod
3 rounds, each for time,
4 jerks, 135/95
5 front squats, 135/95
6 power cleans, 135/95
20 pull-ups
30 push-ups
40 sit-ups
Rest 3 minutes between rounds.
Monday 3-27-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
** bar hang for time
Wod
Overhead squat
1-1-1-1-1-1-1
Sunday 3-26-17
Open gym
2-3
Saturday 3-25-17
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders