Friday 6-26-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 in rest
wod
2000m row
1 mile run
2000m row
Thursday 6-25-20
warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push jerks 45/35
2 min rest
wod
every other minute on the minute, for 30 minutes (15 rounds max).
3 deadlifts
2 hang cleans
1 push jerks
This WOD is for load, to count, you …
Wednesday 6-24-20
warmup
50 double unders
3 rounds
10 presses 45/35
10 Push-presses 45/35
10 push-jerks 45/35
2 min rest
wod
tabata press 75/55
tabata jumping lunges 35/25
tabata ring dips
tabata walking lunges 35/25
tabata push-press 75/55
Tuesday 6-23-20
warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
front squats
5-5-3-3-3-1-1-1-1-1
Monday 6-22-20
Warmup
400m run
3 rounds
10 cleans 45/35
10 jerks 45/35
10 front squats 45/35
2 min rest
wod
3 rounds
15 ab-mat situps
30 thrusters 65/45
45 double unders
Sunday 6-21-20
Open gym 2:00-3:00
Saturday 6-20-20
in teams of three, relay style
6 workouts, each team member completes 2 workouts
#1. 2 rounds 100m farmers carry 70/53, 50 air squats
#2. 3 rounds 250m row, 20 hand release pushups
#3. 10-8-6-4-2 power cleans 115/75, 30 double unders
#4. 50 walking lunges, 30 slam balls,50 walking lunges
…
Friday 6-19-20
warmup
50 double unders
3 rounds
10 goblet squats 35/25
10 glute bridges
10 bird dogs
2 min rest
wod
3 rounds
400m run
25 abmat pushups
25 deadlifts 185/135
Thursday 6-18-20
400m run
3 rounds
10 pushups
10 squats
10 pvc pass-through
2 min rest
wod
21-15-9
OHS 75/55
bar facing burpees
2 min rest
15-12-9
OHS 75/55
bar facing burpees
2 min rest
12-9-6
OHS
bar facing burpees
Wednesday 6-17-20
warmup
500m row
3 rounds
10 hang power cleans 45/35
10 front squats 45/35
10 strict press 45/35
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1