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.
Saturday 9-2-17
Class will be split into two teams, done relay style.
Relay begins and ends with a Team 500m Run and Team Thrusters.
First person must wait until the entire team touches the thruster bar to begin the thrusters.
Time will not be called until the entire team touches the thruster …
Friday 9-1-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 burpees
2 min rest
Wod
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.