Tuesday 11-8-16
Warmup
50 double-unders
3 rounds
10 squat cleans 45/35
10 jerks 45/35
10 thrusters 45/35
2 min rest
WOD
4 rounds
800 m run
Rest 4 min after the last person is back
Monday 11-7-15
Warmup
400 m run
Burgener warmup
Wod
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Saturday 11-5-16
Deer run 5k starts at 8:00, I’ll be doing the warmup at around 7:30, please come out and support the middle school.
WOD
Due to the deer run, we’ll have an open gym on Saturday and closed on Sunday.
Open gym 10:00-11:00
Friday 11-4-16
** deer run 5k/1mile run is saturday, please attend if you can.
Warmup
500 m row
3 rounds
10 jumping jacks
10 ring rows
10 box step ups
2 min rest
WOD
Complete as many rounds as possible in 12 minutes of:
3 snatches 115/85
6 clean and jerks 115/85
…
Thursday 11-3-16
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 alternating split jerks 45/35
Rest 2 min
WOD
Split jerk
3-3-3-3-3-3-3
Wednesday 11-2-16
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
5 rounds for time of:
5 power cleans 95/65
5 thrusters 95/65
5 bar facing burpees
Tuesday 11-1-16
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 hang clean 45/35
10 hang snatch 45/35
WOD
Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps
Monday 10-31-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 second bottom of squat hold
10 ring rows
WOD
“Tabata something else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Sunday 10-30-16
Open gym 2-3 pm
Saturday 10-29-16
Let’s try this again…….
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while …