Wednesday 7-11-18
50 doubleunders
3 rounds
10 pull-ups
10 jumping lunges
10 sec bottom of squat hold
2 min rest
Wod
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
Tuesday 7-10-18
500m row
3 rounds
10 ohs 45/35
10 front squats 45/35
10 back squats 45/35
2 min rest
Wod
50 box jumps 24/20
50 kettlebell swings 53/35
50 knees-to-elbows
50 wall-ball shots 20/14
50 burpees
Monday 7-9-18
Warmup
400m run
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
5 muscle-ups
50 double-unders
4 muscle-ups
40 double-unders
3 muscle-ups
30 double-unders
2 muscle-ups
20 double-unders
1 muscle-up
…
Sunday7-8-18
Open gym
2-3
Friday 7-6-18
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
5 rounds
500m row
2 min rest
Score is low and high score
Thursday 7-5-18
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Bench press
5-5-3-3-3-1-1-1-1-1
Wednesday 7-4-18
Only one class will be at 9:00 am.
Happy 4th of July
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters …
Tuesday 7-3-18
50 double unders
3x
“Burgenor warm-up”
3x
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
Monday 7-2-18
500m row
3 rounds
10jumping jacks
10 push-ups
10 walking lunges
2 min rest
Wod
3 rounds
10 pull-ups
10 toes-to-bars
21 overhead walking lunge steps 45/35 plate
Run 400 meters
Sunday 7-1-18
Open gym
2-3