*Please note, the gym will be closed Saturday 5-27-17 and Sunday 5-28-17. Some of you may have heard that the jogger who was killed Tuesday night in Wakulla was a friend of ours. There is a memorial service for Paul Hoover on Saturday and we will not be able to …
Warmup
400 m row
3 rounds
10 lunges
10 burpees
10 sec squat hold
2 min rest
Wod
5 rounds
5 box jumps 24/20
10 push-ups
15 wallball shots 20/14
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Hang power clean
3-3-3-3-3-3-3
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 ring rows
2 min rest
Wod
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
5 pull-ups
Warmup
50 double unders
3 rounds
10 deadlift 45/35
10 squat cleans 45/35
10 split jerks 45/35
2 min rest
Wod
“Michael”
3 rounds for time of:
Run 800 meters
50 back extensions (or good mornings)
50 sit-ups
Open gym
2-3
In teams of two
For time:
100 wall-ball shots 20/14 (50 each)
50 pull-ups (25 each )
Rest at least 1 minute
Then,
4 rounds for time of:
28 squats (14 each)
14 power cleans (7 each 115/80)
Warmup
500 m row
“Burgenor warmup”
3x each
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
Wod
Snatch
1-1-1-1-1-1-1
Warmup
400 m run
10 pull ups
10 push-ups
10 squats
2 min rest
Wod
1 minute of hang squat cleans, 50/35. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 50/35 dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of …
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Row 5k