Tuesday 9-12-17
500 m row
3 rounds
10 pushups
10 sit-ups
10 squats
2 min rest
Wod
21-15-9
Power snatch 75/55
Pull-ups
Monday 9-11-17
**** Monday’s morning classes are cancelled, first class will be 5:30 pm, if there is any change I’ll update the website, please check back tomorrow, stay safe***
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
Wod
…
Sunday 9-10-17
Open gym
2-3
Saturday 9-9-17
In teams of two, for reps,
Ring push-up ladder
Body weight front squat ladder
Wall ball shots (increments of 5)ladder
Doubleunders (increments of 5) ladder
Rest 3 min from last teams finish
Friday 9-8-17
500m row
3 rounds
10 SDLHP 45/35
10 press 45/35
10 push press 45/35
Wod
5 minutes of rowing for calories
5 minutes of push presses 115/80
Thursday 9-7-17
400 m run
3 rounds
10 jumping jacks
10 squats
10 box step ups
Wod
100 double-unders
25 toes-to-bars
25 deadlifts 225/155
50 box jump overs 24/20
Wednesday 9-6-17
400 m run
“Burgenor warmup”
Wod
Snatch
5-3-3-1-1-1-1-1
Tuesday 9-5-17
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 hang snatch 45/35
10 front squats
2 min rest
Wod
12-9-6
squat snatches 135/95
bench presses 205/145
Monday 9-4-17
Warmup
400 m run
3 rounds
10 deadlift with snatch grip 45/35
10 power snatch 45/35
10 squats
2 min rest
Wod
10 min AMRAP
10 power snatches 95/65
10 burpees
Sunday 9-3-17
Closed, rest day
**Tomorrow, Monday we will only have one class at 10:00am,come on out.