Tuesday 9-19-17
Warmup
500 m row
3 rounds
10 cleans
10 front squats
10 jerks
2 min rest
Wod
20 min AMRAP
100 double-unders
100-ft. walking lunge
Monday 9-18-17
50 doubleunders
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
Free for all “Fran”
45 reps
-thrusters 95/65
-pull-ups
Break them up how ever you want
Sunday 9-17-17
Open gym 2-3
Saturday 9-16-17
Team “Fight gone bad”
3 rounds,
1 min per station
-wall ball shots 20/14
-SDLHP 75/55
-box jumps 20″
-push-press 75/55
-row for cal.
-rest
Team mates work at the same time, score is total reps
Friday 9-15-17
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 presses 45/35
Wod
Do it your way “Diane”
45 reps of:
-deadlifts 225/155
-HSPU
Break them up any way you want.
Thursday 9-14-17
Warmup
400m run
3 rounds
10 power cleans 45/35
10 thrusters 45/35
10 sec bottom of front squat hold 45/35
2 min rest
Wod
Thrusters
5-5-5-5-5
** These should be unbroken, if you don’t get 5, reduce the weight and repeat …
Wednesday 9-13-17
50 double unders
3 rounds
10 lunges
10 kb swings 35/25
10 SDLHP 35/25
2 min rest
Wod
4 rounds
800 m run
2 min rest
1000 m row
2 min rest
Tuesday hours
Due to the curfew, we will not have classes at 5:15am or 6:00am. Out first class will be at 9:00 am then regular classes at 5:30 and 6:30 pm
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
…