Monday 1-1-18
Warmup
400m run
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
5 rounds for time of:
20 pull-ups
15 ring dips
Sunday 12-31-17
Closed, Happy new year!
Saturday 12-30-17
“Fight gone bad” teams**
3 Round rotating ea. min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Rows for cals
1 minute rest between rounds
12-29-17
Warmup
500 m row
3 rounds
“Burgenor warmup”
Wod
Hang squat snatch
1-1-1-1-1-1-1
Thursday 12-28-17
50 doubleunders
3 rounds
10 pull-ups
10 ring rows
10 ring dips
2 min rest
Wod
5 rounds for time of:
Run 800 meters
30 Admat sit-ups
30 good mornings
Wednesday 12-27-17
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
For time:
15 bar facing burpees
5 clean and jerks 185/135
12 bar facing burpees
4 clean and jerks 185/135
…
Tuesday 12-26-17
400m run
3 rounds
10 push ups
10 sit-ups
10 squats
2 min rest
Wod
Dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of double-unders
Monday 12-25-17
Closed
Merry Christmas
Sunday 12-24-17
Closed
Saturday 12-23-17
12 days of Christmas
1 SDLHP 75/55
2 thrusters 75/55
3 push press 75/55
4 power cleans 75/55
5 power snatches 75/55
6 kettle bell swings 53/35
7 pull-ups
8 knee-to-elbows
9 box jumps 24/20
10 double unders
11 burpees
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