Wednesday 6-6-18
Warmup
400m run
3 rounds
10 jumping jacks
10 push ups
10 burpees
2 min rest
Wod
5 rounds for reps
1 minute of SDLHP 75/55
1 minute of push presses 75/55
1 minute of rowing for cals
1 …
Category: Uncategorized
Tuesday 6-5-18
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
“Grace”
30 clean and jerks 135/95
Monday 6-4-18
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
8 rounds
200m sprint
Rest as needed
Score will be your fastest time and your slowest time.
Sunday 6-3-18
Open gym
2-3
Saturday 6-2-18
Team “Filth Fifty”
Each team does half the work, all movements are synchronized except the back extensions.
-box jumps 24/20
-jumping pull-ups
-KB swings 35/25
-walking lunges
-knees to elbows
-push press 45/35
-back extensions
-wall ball shots 20/14
-burpees
…
Friday 6-1-18
Warmup
50 double-unders
3 rounds
10 box step ups 24/20
10 wall ball shots 20/14
10 walking lunges
2 min rest
Wod
“Helen”
3 rounds
400m run
21 American KB swings 53/35
12 pull-ups
Thursday 5-31-18
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
15-12-9
deadlifts 255/175
shoulder presses 115/85
Wednesday 5-30-18
Warmup
500m row
“Burgener” warmup
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
Tuesday 5-29-18
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 presses
10 box step ups 20”
2 min rest
Wod
30-cal row
20 burpee box jump-overs 24/20
10 power cleans 135/95
Keep it fast.
Monday 5-28-18
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
If you have a vest, wear a vest 20 lbs or 14 lbs
Heats will be at 9:00 and 10:00