Thursday 7-15-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
wod
3 rounds
20 pullups
30 pushups
40 squats
Category: Uncategorized
Wednesday 7-14-21
Warmup
500m row
3 rounds
10 dB hang cleans 35/25
10 dB snatches 35/25
10 dB thrusters 35/25
2 min rest
wod
3 rounds
100m waiters carry right arm 50/35
30 situps
100m waiters carry left arm 50/35
30 situps
Tuesday 7-13-21
400m run
“Burgenor warmup
wod
15 min EMOM
2 snatches
Monday 7-12-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 snatches 45/35
2 min rest
wod
3 rounds
400m run
20 deadlifts 135/95
10 pushups
10 deadlifts 135/95
10 pushups
Sunday 7-11-21
Rest day, gym is closed today
Saturday 7-10-21
** the gym will be closed on Sunday.
we will roll the wod dice on Saturday
Friday 7-9-21
Warmup
500m row
3 rounds
10 snatches 45/35
10 ring dips
10 jumping lunges
2 min rest
wod
3 rounds
7 snatches 115/85
8 pullups
400m run
Thursday 7-8-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
push jerks
5-5-3-3-3-1-1-1-1
Wednesday 7-7-21
Warmup
50 double unders
3 rounds
10 front squats 45/35
10 pushups
10 thrusters 45/35
2min rest
wod
3 rounds
12 front squats 135/95
12 burpees
Tuesday 7-6-21
Warmup
500m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push jerks 45/35
wod
8 rounds
10 deadlifts 135/95
200m run