Friday 8-10-18
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 toes to bar
2 min rest
Wod
Bench press
10-5-5-3-3-3-1-1-1-1-1
Thursday 8-9-18
Warmup
500m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Workout 17.5
10 rounds
9 thrusters 95/65
35 double-unders (100 singles)
Wednesday 7-8-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Deadlifts
7-7-7-7-7-7-7
Tuesday 8-7-18
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
2000m row
2 min rest
1000m row
1 min rest
500m row
30 sec rest
250m …
Monday 8-6-18
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push press 45/35
2 min rest
Wod
100 pull-ups
80 sit-ups
60 squats
40-cal. row
20 push presses 115/85
Sunday 8-5-18
Open gym 2-3
Saturday 8-4-18
Wod dice, com early to help setup the wod
Friday 8-3-18
Warmup
400m run
3 rounds
10 ring rows
10 jumping jacks
10 thrusters 45/35
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Thursday 8-2-18
Warmup
50 doubleunders
3x
Burgenor warmup
Wod
Snatch
1-1-1-1-1-1-1
*Casey needs our help, she is participating in a treasure hunt and needs pictures of people dressed in 80s garb, so, if you feel so inclined, please wear 80s themed workout gear.
Wednesday 8-1-18
Warmup
500m row
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest
Wod
5 rounds
400m run
15 left-arm dumbbell snatches 50/35
15 right-arm dumbbell snatches 50/35