Friday 8-3-18
Warmup
400m run
3 rounds
10 ring rows
10 jumping jacks
10 thrusters 45/35
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pull-ups
Category: Uncategorized
Thursday 8-2-18
Warmup
50 doubleunders
3x
Burgenor warmup
Wod
Snatch
1-1-1-1-1-1-1
*Casey needs our help, she is participating in a treasure hunt and needs pictures of people dressed in 80s garb, so, if you feel so inclined, please wear 80s themed workout gear.
Wednesday 8-1-18
Warmup
500m row
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest
Wod
5 rounds
400m run
15 left-arm dumbbell snatches 50/35
15 right-arm dumbbell snatches 50/35
Tuesday 7-31-18
Warmup
400m run
3 rounds
10 ring rows
10 ring dips
10 sit-ups
2 min rest
Wod
4 rounds
500m row
15 handstand push-ups
1 rope climb 15-ft. rope
Monday 7-30-18
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Wod
Front squats
5-5-5-5-5
Sunday 7-29-18
Open gym 2-3
Saturday 7-28-18
In teams of two
Team “Chelsea”
30 min EMOM
5 pull-ups
10 push-ups
15 squats
One min on one minute off
If you or your teammate breaks the EMOM, note the nu,bet of rounds completed and finish by getting as many rounds as possible …
Friday 7-27-18
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Thursday 7-26-18
Warmup
400m run
3 rounds
10 deadlift 45/35
10 Squat clean 45/35
10 jerk 45/35
2 min rest
Wod
7 min AMRAP
50 double-unders
10 overhead squats 115/85
Wednesday 7-25-18
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlift
1-1-1-1-1-1-1