The Governor has issued an executive order closing “gyms and fitness centers”. Until we can figure out who this applies to, we will be closed. I will post travel wods on this website.
“Susan”
5 rounds
200m run
10 squats
10 pushups
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Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
3 rounds max reps
Body weight bench press
Strict pullups
Rest 3 min between efforts
Warmup
50 double unders
3 rounds
10 power snatches 45/35
10 ring rows
10 sec bottom of squat stretch
2 min rest
Wod
3 rounds
10 snatches 95/65
12 bar facing burpees
Rest 3 min
3 rounds
10 bar muscle-ups
12 bar facing burpees
**12 min …
Briefing
Warmup
Coach led warmup
Hang power clean classs and warmup
Wod
Hang power cleans
5-5-3-3-3-1-1-1-1-1
Coach led cool down/stretch
Warmup
500m row
3 rounds
10 DB deadlifts 35/25
10 db hang cleans 35/25
10 db jerks 35/25
2 min rest
Wod
15-12-9-6-3
Db hand power cleans 50/35
Pullups
Warmup
400m run
Coach led warmup
Deadlift work, Handstand work
Wod
“Diane”
21-15=9
Deadlifts 225/155
Hand stand pushups/ hand release pushups
Cool down and stretch
Open gym
2-3
“Three tests and a wod”
-clean ladder starting at 95/65 one min per station, increasing by 20 each station
-two min max reps kB swings 53/35
-broad jump, best of three attempts
wod
10 min AMRAP
30 doubleunders
15 power snatches 75/55
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 in rest
Wod
250 m row
1 min rest
500 m row
1 min rest
1000m row
1 min rest
500m row
1 min rest
250m row
Warmup
Coach led warmup
Wod
Hang squat snatch
5-5-3-3-3-1-1-1-1-1
Coach led stretches/cool down