Wednesday 6-23-21
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
wod
deadlifts
5-5-5-3-3-3
Tuesday 6-22-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alt kB snatch 35/25
2 min rest
wod
15 min AMRAP
4 hspu
6 pullups
8 kB swings 70/53
Monday 6-21-21
warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
Wod
“Annie”
50-40-30-20-10
doubleunders
situps
Sunday 6-20-21
We will be closed for Father’s Day.
Happy Father’s Day!
Saturday 6-19-21
In teams of two, working one at a time, complete each movement before switching.
20 min AMRAP
50 double unders 20/14
25 wallball shots 20/14
Friday 6-18-21
Warmup
50 double unders
3 rounds
10 med ball cleans 20/14
10 wallball shots 20/14
10 squat to target
2 min rest
wod
“Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups
Thursday 6-17-21
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
clean and jerks
3-3-3-1-1-1-1-1
Wednesday 6-16-21
Warmup
400m run
3 rounds
10 hang cleans 45/35
10 push jerks 45/35
10 overhead squats 45/35
2 min rest
wod
3 rounds
500m row
25 burpees
25 box jumps 24/20
400m run
Tuesday 6-15-21
Warmup
50 double unders
3 rounds
10 ring rows
10 pushups
10 situps
2 min rest
wod
“Fran”
21-15-9
thrusters 95/65
pullups
Monday 6-14-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 back squats 45/35
10 thrusters 45/35
2 min rest
wod
back squats
5-5-5-5-5