Tuesday 7-20-21
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 jumping lunges
2 min rest
wod
4 rounds
400m run
29 back squats 135/95
Monday 7-19-21
Warmup
500m row
3 rounds
10 ohs 45/35
10 hang cleans 45/35
10 back squats 45/35
2 min rest
wod
3 rounds
10 ohs 115/85
50 double unders
Sunday 7-18-21
Open gym
2-3
Saturday 7-17-21
In teams of two, 15 min amrap
one team mate performs thrusters 95/65
while the other performs double unders ( singles will be counted in seconds)
your score is the total number/seconds on double or single unders
One team mate must be actively doing thrusters for the jump rope to …
Friday 7-16-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
front squats
5-5-3-3-3-1-1-1-1
Thursday 7-15-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
wod
3 rounds
20 pullups
30 pushups
40 squats
Wednesday 7-14-21
Warmup
500m row
3 rounds
10 dB hang cleans 35/25
10 dB snatches 35/25
10 dB thrusters 35/25
2 min rest
wod
3 rounds
100m waiters carry right arm 50/35
30 situps
100m waiters carry left arm 50/35
30 situps
Tuesday 7-13-21
400m run
“Burgenor warmup
wod
15 min EMOM
2 snatches
Monday 7-12-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 snatches 45/35
2 min rest
wod
3 rounds
400m run
20 deadlifts 135/95
10 pushups
10 deadlifts 135/95
10 pushups
Sunday 7-11-21
Rest day, gym is closed today