Wednesday 6-26-19
Warmup
500m row
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
5 rounds
20 situps
15 pullups
Tuesday 6-25-19
Warmup
400m run
3 rounds
“Burgenor warmup”
Wod
Hang power snatch
3-3-2-2-2-1-1-1-1-1
Monday 6-24-19
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 hang power snatches 45/35
2 min rest
Wod
21-18-15-12-9-6-3
Ring dips
Overhead squats 95/65
Sunday 6-23-19
Open gym 2-3
Saturday 6-22-19
In teams of two,
Fight gone bad style,
One minute per station
- bike for calories working at the same time
- GHD situps one at a time
- sled push, one at a time
- tire flip, one at a time
- rope climb, one at a time
Friday 6-21-19
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
400m run
5 power cleans 135/95
5 push jerks 135/95
Thursday 6-20-19
Warmup
2 min bike
3 rounds
10 hang clean 45/35
10 push jerks 45/35
10 Hang power snatch 45/35
2 min rest
Wod
4 rounds
15 situps
20 thrusters 65/45
40 doubleunders
Wednesday 6-19-19
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
Front squats
5-5-3-3-3-1-1-1-1-1
Tuesday 6-18-19
Warmup
50 double unders
3 rounds
10 burpees
10 jumping jacks
10 ring rows
2 min rest
Wod
12 min AMRAP
5 deadlifts 225/155
9 pullups
Monday 6-17-19
Warmup
400m run
3 rounds
10 deadlift 45/35
10 powers cleans 45/35
10 shoulder presses 45/35
2 min rest
Wod
Tabata:
-shoulder press 75/55
-alt jumping lunges
-ring dips
-walking lunges
-push presses 75/55