Friday 4-7-17
Warmup
500 m row
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
Quarter Murph
400 m run
25 pull-ups
50 push-ups
75 squats
400 m run
** there is no 9:00am class today.
Thursday 4-6-17
Warmup
50 double unders
3 rounds
10 walking lunges
10 jumping jacks
10 burpees
2 min rest
Wod
2000 m row
2 min rest
1000 m row
1 min rest
500 m row
Wednesday 4-5-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 min AMRAP
5 HSPU
5 pull-ups
Tuesday 4-4-17
Warmup
500 m row
Burgenor warmup
Wod
“Isabel”
30 snatches 135/95
Monday 4-3-17
Warmup
50 double unders
3 rounds
10 cleans 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest
WOD
20 minute AMRAP
400 meter run
20 sit-ups
10 Overhead squats 95/65
Sunday 4-2-17
Rest day
Gym is closed today.
Saturday 4-1-17
In teams of two,WOD 1
1-RM CleanIn six minutes find your one-rep max barbell clean.
WOD 2 – Change the Station-This One Sucks!
With a running 9-minute clock
Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice & masters
Burped
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Friday 3-31-17
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
“Grace”
30 clean & jerks
135/95
Thursday 3-30-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Deadlifts
3-2-2-1-1-1-1-1
Wednesday 3-29-17
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 American KB swings 35/25
10 box step ups
2 min rest
Wod
“Fight gone bad”
3 rounds, rotating each min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Row for calories
1 minute rest