Friday 6-3-16
Warmup
400 m row
3 rounds
10 hang snatch (45/35)
10 OHS (45/35)
10 ring pullups
WOD
3 rounds
1 min per station
-GHD sit-ups
-SDLHP
-double unders
-rest
Thursday 6-2-16
Warmup
400 m run
3 rounds
10 squats
10 burpees
10 sec. handstand hold or weight overhead
2 min rest
WOD
21 thrusters 95/65
3 rope climbs
15 thrusters 95/65
2 rope climbs
9 thrusters 95/65
1 rope climb
Wednesday 61-16
Warmup
50 double-unders
3 rounds
10 strict pull ups
10 pull up negatives
10 strict dips
Rest 2 min
Wod
2000 m row
Rest 2 minutes
1000 m row
Rest 1 minute
500 m row
30 sec rest
250 m row
Tuesday 5-31-16
Warmup
500 m row
3 rounds
10 deadlifts (45/35)
10 hang snatch (45/35)
10 OHS (45/35)
WOD
20 min AMRAP
5 front squats 185/135
10 box jumps 24/20
15 wall ball shots 20/14
Monday 5-30-16
“Murph”
Two heats, first starting at 9:00am, second starting at 10:00, we’ll light the grill around 11:30am. Hope to see you there.
Sunday 5-29-16
Closed, rest day
Saturday 5-28-16
Open gym 10:00-11:00
Friday 5-27-16
Warmup
50 double unders
3 rounds
10 SDLHP (35/25)
10 KB swings (35/25)
10 wall ball shots 20/14
WOD
4 rounds
20 cal row
2 muscle ups
10 push press (95/65)
Thursday 5-26-16
Warmup
400 m run
3 rounds
10 lunges
10 pull-ups
10 squats
WOD
Jerk
1-1-1-1-1-1-1
Wednesday 5-25-16
Warmup
50 double unders
If you don’t have doubles attempts count as a rep, make 50 attempts
3 rounds
10 deadlifts (45/35)
10 hang cleans (45/35)
10 jerks (46/35)
WOD
15 min AMRAP
200 m run
10 cleans, with weight increasing by 20 lbs each round
Men start at 95, …