Monday 11-9-20
Warmup
500m row
3 rounds
10 snatch grip deadlifts 45/35
10 hang power snatches 45/35
10 ohs 45/35
2 min rest
wod
21-15-9
overhead squats 115/75
box jumps 24/20
Category: Uncategorized
Sunday 11-8-20
Open gym 2:00-3:00
Saturday 11-7-20
We will roll the WOD dice
Friday 11-6-20
Warmup
50 double unders
10 deadlifts 45/35
10 SDLHP 45/35
10 front squats 45/35
2 min rest
WOD
“Grace”
30 clean and jerks 135/95
Thursday 11-5-20
Warmup
500 m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 jumping lunges
2 min rest
wod
4 rounds
100 foot walking lunges
25 situps
25 pullups
Wednesday 11-4-20
Warmup
400m run
3 rounds
10 pullups
10 situps
10 squats
2 min rest
wod
strict press
3-3-3-3-3-3-3
Tuesday 11-3-20
warmup
50 double-unders
3 rounds
10 press 45/35
10 push-press 45/35
10 thrusters 45/35
2 min rest
wod
“Karen”
150 wallball shots 20/14
Monday 11-2-20
warmup
500m row
3 rounds
10 jumping jacks
10 wall ball shots 20/14
10 pushups
2 min rest
wod
3 rounds
400m run
21 SDLHP 75/55
12 bar facing burpees
Sunday 11-1-20
Open gym 2-3
10-31-20
“The great pumpkin caper”
in teams of two,
400m pumpkin run
50 pumpkin situps 20/14
40 pumpkin wallball shots 20/14
30 burpee pumpkin jump over
20 pumpkin pushups
10 pumpkin weighted pullups