Wednesday 1-20-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 alternating split jerks 45/35
2 min rest
wod
21-18-15-12-9-6-3
pullups
squats
Tuesday 1-19-21
Warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
3 rounds
400 m run
20 burpees
10 ring rows
Tomorrow 1-18-21
We will have one class time at 10:00 AM due to MLK day. I hope to see you there.
Monday 1-18-21
*** We will hold one class at 10:00 Am only.
Warmup
500m row
3 rounds
10 burpees
10 ring rows
10 snatches 45/35
2 min rest
“Burgenor warmup” coach led
wod
15 min EMOM
2 snatches
Sunday 1-17-21
Open gym 2-3
Saturday 1-16-21
In teams of two,
20 min AMRAP
-10 med ball situps, each
-5 cleans 135/95, one teammate at a time, each
-5 ring dips, one team mate at a time, each
-5 jerks 135/95, one teammate at a time, each
Friday 1-15-21
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
“Fran”
21-15-9
thrusters 95/65
pullups
Thursday 1-14-21
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
wod
deadlifts
5-5-3-3-3-1-1-1-1
Wednesday 1-13-21
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
15 min AMRAP
250m row
25 kB swings 53/35
Tuesday 1-12-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push jerks 45/35
2 min rest
wod
3 rounds
5 pullups
20 wallball shots 20/14
10 power cleans 135/95