Tuesday 6-15-21
Warmup
50 double unders
3 rounds
10 ring rows
10 pushups
10 situps
2 min rest
wod
“Fran”
21-15-9
thrusters 95/65
pullups
Monday 6-14-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 back squats 45/35
10 thrusters 45/35
2 min rest
wod
back squats
5-5-5-5-5
Sunday 6-13-21
Open gym
2-3
Saturday 6-12-21
Wod dice by Jeff
Friday 6-11-21
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push presses 45/3
2 min rest
wod
800m run
9 power cleans 135/95
2 min rest
400m run
15 power cleans 135/95
1 min rest
200m run
21 power cleans 45/35
Thursday 6-10-21
Warmup
400m run
3 rounds
10 jumping lunges
10 burpees
10 push ups
2 min rest
wod
21. Deadlifts 185/135
50 squas
21 push presses 95/65
15 deadlifts 185/135
50 squats
15 push presses
9 deadlifts 185/135
50 squats
9 push presses
Wednesday 6-9-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 push-press 45/35
10 back squat 45/35
2 min rest
wod
15 min amrap
5 pullup
10 ring rows
20 wallball shots 20/14
Tuesday 6-8-21
Warmup
500m row
3 rounds
10 med ball deadlifts 20/14
10 medball cleans 20/14
10 wallball shots 20/14
2 min rest
wod
push jerks
2-2-2-2-2-2-2
Monday 6-7-21
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 push jerks 45/35
10 back squats 45/35
2 min rest
wod
20 cal row
30 burpees
40 alt. DB snatches 50/35
50 toes to bar
100 foot walking lunges
100m sprints
Sunday 6-6-21
Open gym 2-3