Monday 6-7-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 push jerks 45/35
10 back squats 45/35
2 min rest
wod
20 cal row
30 burpees
40 alt. DB snatches 50/35
50 toes to bar
100 foot walking lunges
100m sprints
Category: Uncategorized
Sunday 6-6-21
Open gym 2-3
Saturday 6-5-21
In teams of two,
fight gone bad style ( one min per station)
-dB snatch 50/35 working at the same time
-rope climbs one at a time (please!)
-power cleans 95/65 working at the same time
-kB swings 53/35 working at the same time
-burpees working at the same time
…
Friday 6-4-21
Warmup
500m run
3 rounds
10 push ups
10 ohs 45/35
10 ring rows
2 min rest
wod
“Nancy”
5 rounds
15 ohs 95/65
400m run
Thursday 6-3-21
Warmup
50 double jnders
3 rounds
10 hang power cleans 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest
wod
back squats
5-5-5-3-3-3
Wednesday 6-2-21
Warmup
400m run
3 rounds
10 lunges
10 burpees
10 jumping jacks
wod
21-15-9
deadlifts 275/195
box jumps 24/20
Tuesday 6-1-21
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 box step ups 24/20
2 min rest
wod
“Annie” per Hannah
50-40-30-20-10
double unders
situps
Monday 5-31-21
Memorial Day hours, 7-12
“Murph”
1 min run
100 pullups
200 pushups
300 squats
1 mile run
20/14 lb vest
please be on time for your heat, we will start each heat on the hour, come a little early to warmup
Sunday 5-30-21
Rest day, gym will be closed today.
Saturday 5-29-21
Open gym 10:00-11:00am