Tuesday 5-18-21
Warmup
500m row
3 rounds
10 cleans 45/35
10 split jerks 45/35
10 presses 45/35
wod
3 rounds
50 double unders
40 situps
30 medball cleans 20/14
20 pullups
10 HSPU
Warmup
500m row
3 rounds
10 cleans 45/35
10 split jerks 45/35
10 presses 45/35
wod
3 rounds
50 double unders
40 situps
30 medball cleans 20/14
20 pullups
10 HSPU
Warmup
400m run
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
5 rounds
10 power cleans 135/95
15 wallball shots 20/14
Open gym
2-3
In teams of two
fight gone bad style
-deadlifts 135/95
-push-press 115/85
-ring dips
-squats
-thrusters 75/55
Warmup
50 double unders
3 rounds
10 strict presses 45/35
10 back squats 45/35
10 ring dips
wod
Hang power cleans
5-5-5-2-2-2-1-1-1
Warmup
400m run
3 rounds
10 jumping jacks
10 pushups
10 squats
2 min rest
wod
3 rounds
21 front squats 95/65
50 foot walking lunges
30 situps
50 foot lunges
Warmup
500m row
3 rounds
10 hang power clean 45/35
10 front squats 45/35
10 ohs 45/35
2 min rest
wod
5 rounds
5 ohs 75/55
10 toes to bar
15 hang power cleans 75/55
20 double unders
Warmup
50 double unders
3 rounds
10 pullups
10 toes to bar
10 push ups
2 min rest
wod
bench press
10-10-5-5-5-2-2-2-1-1-1
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
wod
5 rounds
15 thrusters 95/65
15 bar facing burpees
the gym will be closed today.
Happy Mother’s Day!