Monday 1-25-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 thrusters 45/35
2 min rest
wod
“Holbrook”
10 rounds
5 thrusters 115/85
10 pullups
100m run
1 min rest
*your score is your lowest time
Sunday 1-24-21
Open gym
2-3
Saturday 1-23-21
In teams of two
3 rounds, 1 min per station
-GHD situps, split the time
-rope climbs, 1 rep, switch
-kB swings 53/35 working at the same time
-SDLHP 75/55, working at the same time
-burpees, working at the same time
-rest
Friday 1-22-21
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 pushups
2 min rest
wod
Bench press
5-5-3-3-3-1-1-1-1
Thursday 1-21-21
Warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
wod
3 rounds
10 deadlifts 255/175
50 double unders
Wednesday 1-20-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 alternating split jerks 45/35
2 min rest
wod
21-18-15-12-9-6-3
pullups
squats
Tuesday 1-19-21
Warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
3 rounds
400 m run
20 burpees
10 ring rows
Tomorrow 1-18-21
We will have one class time at 10:00 AM due to MLK day. I hope to see you there.
Monday 1-18-21
*** We will hold one class at 10:00 Am only.
Warmup
500m row
3 rounds
10 burpees
10 ring rows
10 snatches 45/35
2 min rest
“Burgenor warmup” coach led
wod
15 min EMOM
2 snatches
Sunday 1-17-21
Open gym 2-3