In teams
3 rounds
10 snatches 95/65
10 burpees
10 squats
Then, as a team 400m run
When all members complete the run,
3 rounds
10 cleans 95/65
10 burpees
250m row
This workout will be “relay style” We’ll split the group into teams, then at 3-2-1-go, the first …
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 alt. Split snatch 45/35
2 min rest
Wod
3 rounds
1000m row
100 double unders
30 push-ups
Warmup
400m run
3 rounds
10 jumping jacks
10 pushups
10 burpees
2 min rest
Wod
Back squats
5-5-5-5-5
Warmup
500m row
3 rounds
10 ring rows
10 presses 45/35
10 back squats 45/35
2 min rest
Wod
“Helen”
3 rounds
400m run
21 KB swings 53/35
12 pullups
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
10 min AMRAP
10 deadlifts 225/155
20 abmat situps
Warmup
2 min bike
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
3 rounds
40 wallball shots 20/14
800m run
We will be closed today for Mother’s Day.
Happy Mother’s Day!!!
In teams of two,
1 mile run vested if you have one
Then,
Team “Chelsea” vested, if you have one
30 min EMOM
5 pullups
10 pushups
15 squats
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155-105
6 push-jerks 155/105
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
2 min rest
Wod
4 rounds
60 sec handstand hold
60 sec bar hang
15 dB push-press 50/35
15 weighted pullups 50/35