Sunday 9-13-20
Open gym 2-3
Saturday 9-12-20
20 min AMRAP
5 toes to bar
10 alternating dB snatches 50/35
15 SDLHP 53/35
*all movements synchronized
Friday 9-11-01
Warmup
500m row
5 minute push clinic
5 min squat clinic
WOD
7 min
burpees
Thursday 9-10-20
Warmup
400m run
3 rounds
10 ring rows
10 SDLHP 35/25
10 kB swings 35/25
2 min rest
wod
15 min AMRAP
15 pullups
30 kB swings 53/35
Wednesday 9-9-20
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
wod
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch …
Tuesday 9-8-20
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 snatches 45/35
2 min rest
wod
3 rounds
800m run
50 box jumps 24/20
Monday 9-7-20
** One class today at 10:00am**
WOD
half “Murph”
800m run
-50 pullups
-100 pushups
-150 squats
800m run
Sunday 9-6-20
Open gym 2-3
Saturday 9-5-20
In teams of two,
3 rounds
1 min bar muscle-ups/3 pullups
1 min hand stand pushups 2 at a time
1 min kettlebell swings 4 at a time 70/53
1 min burpees 5 at a time
1 min air squats 5 at a time
1 min rest
Friday 8-4-2-
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
wod
3 rounds
25 hang power cleans 95/65
50 double unders
25 box step ups 24/20
50 double unders