Friday 7-7-17
Warmup
400 m run
3 rounds
10 pull ups
10 push-ups
10 squats
2 min rest
Wod
30 min EMOM
1 squat clean
Thursday 7-6-17
50 doubleunders
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 presses 45/35
2 min rest
Wod
5 rounds
10 SDLHP 95/75
10 ring dips
Wednesday 7-5-17
Warmup
500 m row
3 rounds
10 ring rows
10 lunges
10 sec bottom of squat hold
2 min rest
Wod
Front squat
3-3-3-3-3
Tuesday 7-4-17
Happy 4th
**only one class on the 4th, at 10:00 am
400 m run
3 rounds
10 med ball dead lift
10 med ball cleans
10 wallball shots
2 min rest
Wod
7 min AMRAP
Burpees
Monday 7-3-17
Warmup
50 doubleunders
3 rounds
10 power cleans 45/35
10 presses 45/35
10 front squats 45/35
Wod
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Sunday 7-2-17
Open gym 2-3
Friday 6-30-17
400 m run
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 thrusters 45/35
Wod
-10 push-ups
-10 pull-ups
– max thrusters 95/65
*continue rounds until 100 thrusters are completed
For time
Thursday 6-29-17
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
5 rounds
30 sit-ups
15 deadlifts 225/155
Wednesday 6-28-17
Warmup
50 double unders
3 rounds
10 Jumping jacks
10 lunges
10 burpees
2 min rest
Wod
“Helen”
3 rounds
400 meter run,
21 Kettlebell swings 53/35
12 Pull-ups.
Tuesday 6-27-17
Warmup
400 m run
Burgener warmup
Wod
Hang squat snatch
3-3-3-3-3-3-3