Tuesday 8-7-18
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
2000m row
2 min rest
1000m row
1 min rest
500m row
30 sec rest
250m …
Monday 8-6-18
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push press 45/35
2 min rest
Wod
100 pull-ups
80 sit-ups
60 squats
40-cal. row
20 push presses 115/85
Sunday 8-5-18
Open gym 2-3
Saturday 8-4-18
Wod dice, com early to help setup the wod
Friday 8-3-18
Warmup
400m run
3 rounds
10 ring rows
10 jumping jacks
10 thrusters 45/35
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Thursday 8-2-18
Warmup
50 doubleunders
3x
Burgenor warmup
Wod
Snatch
1-1-1-1-1-1-1
*Casey needs our help, she is participating in a treasure hunt and needs pictures of people dressed in 80s garb, so, if you feel so inclined, please wear 80s themed workout gear.
Wednesday 8-1-18
Warmup
500m row
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest
Wod
5 rounds
400m run
15 left-arm dumbbell snatches 50/35
15 right-arm dumbbell snatches 50/35
Tuesday 7-31-18
Warmup
400m run
3 rounds
10 ring rows
10 ring dips
10 sit-ups
2 min rest
Wod
4 rounds
500m row
15 handstand push-ups
1 rope climb 15-ft. rope
Monday 7-30-18
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Wod
Front squats
5-5-5-5-5
Sunday 7-29-18
Open gym 2-3