Friday 6-2-17
Warmup
500 m row
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 squat to target ( medball)
2 min rest
Wod
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Thursday 6-1-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
50 overhead lunges with 45/35 plate
Then:
5 rounds of:
20 sit-ups
20 good mornings 45/35 barbell
Then:
50 overhead lunges 45/35 plate
Wednesday 5-31-17
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlifts
5-5-3-3-3-1-1-1-1-1
Tuesday 5-30-17
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
7 rounds for time of:
11 deadlifts 185/135
100-meter sprint
Memorial day
Monday wods will be at 9:00 am and 10:00 am, see you then
Monday 5-29-17
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Sunday 5-28-17
Rest day
Gym closed
Saturday 5-27-17
Rest day
Gym closed
Friday 5-26-17
*Please note, the gym will be closed Saturday 5-27-17 and Sunday 5-28-17. Some of you may have heard that the jogger who was killed Tuesday night in Wakulla was a friend of ours. There is a memorial service for Paul Hoover on Saturday and we will not be able to …
Thursday 5-25-17
Warmup
400 m row
3 rounds
10 lunges
10 burpees
10 sec squat hold
2 min rest
Wod
5 rounds
5 box jumps 24/20
10 push-ups
15 wallball shots 20/14