Warmup
400 m run
3 rounds
10 Dead lift 45/35
10 hang clean
10 front squats
1 push-up
WOD
3 rounds
1000m row
10 front squats 185/135
**September brings a new challenge. This month we will have a push-up challenge. Here are the rules. To get credit for your push-ups, …
Warmup
50 double unders
3 rounds
10 jumping jacks
10 sec squat stretch
10 lunges
WOD
“Helen”
3 rounds
400 m run
21 KB swings 53/35
12 pullups
Warmup
500 m row
Burgenor warmup
WOD
“Snatch”
3-3-2-2-2-1-1-1-1-1
Warmup
400 m run
3 rounds
10 pullups
10 push-ups
10 squats
WOD
21-15-9
Double unders
Ring dips
Back squats 135/115
Open gym, 2:00-3:00
Buy-in
1 mile group run
Burgenor warmup
4 minutes max reps, one partner at a time
Power snatch 95/65 or 65/45
Then floater WOD
4 min time cap,
-250 meter row
-60 double unders or 120 single unders
Each partner does one part, then switch
Warmup
“Roxanne”
Jumping jacks and burpees
WOD
5 k row
Warmup
500 m row
“Bring Sally up”
Squats
25 double-unders
WOD
3 rounds
1 min per station
-double unders
-burpees
-KB swings, American swing 53/35
-rest
400 m run
3 rounds
10 jumping jacks
10 KB swings
10 goblin squats
2 min rest
Then, 24 double unders
WOD
“Karen”
150 wall ball shots 20/14
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 SDLHP 45/35
10 presses 45/35
WOD
9-15-21-21-15-9
Deadlifts 225/155
Row calories