Thursday 11-8-18
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 split jerks 45/35
2 min rest
Wod
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row, for meters
Wednesday 11-7-18
500m row
3 rounds
10 ring rows
10 pull ups
10 ring dips
2 min rest
Wod
30 overhead squats 95/65
10 muscle-ups
20 overhead squats 95/65
5 muscle-ups
Tuesday 11-6-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 ohs 45/35
2 min rest
Wod
20 min EMOM
3 Deadlifts
**must be unbroken to count, score is your heaviest triple
Monday 11-5-18
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 AMRAP
20 cal row
15 ring dips
10 Turkish get-ups 35/25 db
Sunday 11-4-18
Open gym
2-3
Saturday 11-3-18
In pairs of two
Buy in 800m partner run
20 min AMRAP
Working one at a time, one min on, one minute off.
10 snatches 75/55
Burpees
Friday 11-2-18
Warmup
400m run
3 rounds
10 walking lunges
10 burpees
10 wall ball shots
2 min rest
Wod
5 rounds for time of
30 calorie row
30 sit-ups
Thursday 11-1-18
Warmup
500m row
3 rounds
Burgenor warmup
Wod
Snatch
1-1-1-1-1-1-1
Wednesday 10-31-18
Please note: No 6:30PM class on Halloween
Zombies Vs. Humans
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 2 minutes after the living people and try to catch them!
Run 800 meters
…
Tuesday 10-30-18
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
3 5-minute rounds for max reps at each station:
From 0:00-2:00 run 200 meters then double-unders
From 2:00-3:00 dumbbell push jerks 35/25
From 3:00-4:00 …