** Please remember**
**Today, no class at 9:00am**
**Tomorrow, no classes at 6:00am or 9:00am**
Warmup
50 double unders
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
“The Chief”
5 rounds of:
3 min AMRAP
3 power cleans 135/95
6 …
500m row
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wall ball shots 20/14
2 min rest
Wod
“Nancy”
5 rounds
400m run
15 Overhead squats 95/65
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 OHS 45/35
2 min rest
Wod
Hang squat cleans
3-3-3-3-3-3-3
Warmup
400m run
3 rounds
10 Deadlifts 45/35
10 hang cleans 45/35
10 presses 45/35
2 min rest
Wod
3 rounds
25 deadlifts 225/155
1000 m row
Open gym
2-3
We’re going to give the WOD dice a role.
workout at 10:00am
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 KBswings 35/25
10 goblin squats 35/25
2 min rest
Wod
10 rounds
200m row
90 sec rest
Score will be your slowest and fastest times
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 thrusters 45/35
2 min rest
Wod
4 rope climbs
16 thrusters 115/75
3 rope climbs
12 thrusters 115/75
2 rope climbs
8 thrusters 115/75
This is an un timed workout, but pick a thruster weight that can …
Warmup
400m run
3 x each movement
“Burgenor warmup”
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
Warmup
500m row
3 rounds
10 dead lifts 45/35
10 Hang power cleans 45/35
10 push-presses 45/35
2 min rest
Wod
“Annie”
50-40-30-20-10
Double-unders
Situps