Saturday 11-11-17
In teams of two,
‘Fight gone bad” style
3 rounds
– sled push (one at a time)
– deadlifts 225/155 (one at a time)
– KB farmers carry 70/53 (one at a time)
– Wall ball shots 20/14 (together)
– box jumps 24/20 (one …
Friday 11-10-17
Warmup
50 double unders
3 rounds
10 ring rows
10 low ring muscle ups
10 ring dips
2 min rest
Wod
4 rounds
100 meter walking lunge
400 meter run
Wear a 20-lb. weight vest if you feel like it. I …
Thursday 11-9-17
400 m run
3 rounds
10 pvc shoulder pass-through
10 pvc OHS
10 walking lunges
2 min rest
Wod
Overhead squat
1-1-1-1-1-1-1
Wednesday 11-8-17
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 abmat sit-ups
2 min rest
Wod
15 min AMRAP
8 pull-ups
6 alternating Turkish getups 45/35 dumbbells
8 ring push-ups
Tuesday 11-7-17
Warmup
500 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Monday 11-6-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
15 AMRAP
25 pull-ups
50-calorie row
100 OHS 45/35
50 box jumps 24/20
25 pull-ups
Sunday 11-5-17
Open gym
2-3
Saturday 11–4-17
5k run
Deer run 5k begins at 8:00 am at Deerlake Middle School, come early if you haven’t registered. 9:00 am 1 mile fun run. Come if you can.
Gym will be closed for the deer run.
Friday 10-3-17
Warmup
50 double unders
3 rounds
10 jumping lunges
10 burpees
10 squats
Wod
7 minute AMRAP
10 SDLHP 115/85
10 push presses 115/85
** this Saturday we will be supporting DeerLake middle school by participating in the deer run 5k. We …
Thursday 11-2-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 Am. kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
500 m row
1 min rest
1000 m row
2 min rest
1500 m row
3 min …