Wednesday 6-10-20
Warmup
50 double unders
Coach led “Burgenor warmup”
Wod
10 rounds
1 min per round
10 bar facing burpees
Max power snatch 115/80
2 min rest
**Score is number of snatches
Tuesday 6-9-20
warmup
400m run
3 rounds
10 ring rows
10 med-ball cleans 20/14
10 wall-ball shots 20/14
2 min rest
wod
20 min AMRAP
5 chest-to-bar pullups
10 wall-ball shots 20/14
15 kettle-bell swings 53/35
Monday 6-8-20
warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
coach led deadlift class
wod
deadlift
5-5-5-3-3-3-1-1-1
Sunday 6-7-20
open gym
2:00-3:00
Saturday 6-6-20
*** Please have all shirt and hat orders in by Tuesday
*** this is a link that all members are eligible for, it is a 100.00 rebate from some of the companies that we use, born primitive, O2,etc click the link and it will tell you how to redeem it. …
Friday 6-5-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats
2 min rest
wod
“Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups
Thursday 6-4-20
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 mountain climbers
2 min rest
wod
3 rounds
1000m row
30 jumping pullups
30 ring dips
Wednesday 6-3-20
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 back squats 45/35
2 min rest
wod
back squats
15-12-9-6-3
Tuesday 6-2-20
Warmup
500m row
3. Rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
3 rounds
2 min bar hang ( done in as few sets as possible)
21 pushups with feet elevated 20”
Monday 6-1-20
warmup
50 double unders
3 rounds
10 ring rows
10 jumping jacks
10 situps
2 min rest
wod
“Nicole”
20 min AMRAP
400m run
max reps pullups
score is total pullups