Friday 9-7-18
Warmup
50 doubleunders
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 back extensions/good mornings
2 min rest
Wod
12 min AMRAP
4 deadlifts 255/175
6 bar facing burpees
Thursday 9-6-18
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 front squats 45/35
10 jerks 45/35
2 min rest
Wod
Front squats
10-5-3-1-1-1-3-5-10
Wednesday 9-5-18
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
21-15-9
dumbbell squat clean thrusters 50/35
Pull-ups
Tuesday 9-4-18
Warmup
50 double unders
3 rounds
10 dB deadlifts 35/25
10 dB cleans 35/25
10 dB thrusters 35/25
2 min rest
Wod
5 rounds
200m run
30 push-ups
Monday 9-3-18
We will only have one class today at 10:00am.
Warmup
500m row
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
“Karen”
150 wallball 20/14
Sunday 9-2-18
Open gym
2-3
Saturday 9-1-18
In teams of two,
Fight gone bad style
3 rounds, 1 min per station of;
-wallball shots 20/14
-sled push/pull
-row for calories
-snatch 75/55
-tire flips
Friday 8-31-18
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 ring rows
10 squats
2 min rest
Wod
3 rounds
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95/65
Thursday 8-30-18
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
For time:
2 rope climbs, 15-ft
50 thrusters, 75/55
25 ring dips
2 rope climbs, 15-ft
25 overhead squats, 75/55
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Wednesday 8-29-18
Warmup
500m row
“Burgenor warmup”
Wod
Snatch
3-3-3-1-1-1-1-1