Tuesday 7-4-17
Happy 4th
**only one class on the 4th, at 10:00 am
400 m run
3 rounds
10 med ball dead lift
10 med ball cleans
10 wallball shots
2 min rest
Wod
7 min AMRAP
Burpees
Monday 7-3-17
Warmup
50 doubleunders
3 rounds
10 power cleans 45/35
10 presses 45/35
10 front squats 45/35
Wod
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Sunday 7-2-17
Open gym 2-3
Friday 6-30-17
400 m run
3 rounds
10 deadlift 45/35
10 hang cleans 45/35
10 thrusters 45/35
Wod
-10 push-ups
-10 pull-ups
– max thrusters 95/65
*continue rounds until 100 thrusters are completed
For time
Thursday 6-29-17
Warmup
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
5 rounds
30 sit-ups
15 deadlifts 225/155
Wednesday 6-28-17
Warmup
50 double unders
3 rounds
10 Jumping jacks
10 lunges
10 burpees
2 min rest
Wod
“Helen”
3 rounds
400 meter run,
21 Kettlebell swings 53/35
12 Pull-ups.
Tuesday 6-27-17
Warmup
400 m run
Burgener warmup
Wod
Hang squat snatch
3-3-3-3-3-3-3
Monday 6-26-17
Warmup
500 m row
3 rounds
10 hang clean 45/35
10 hang snatch 45/35
10 front squats 45/35
2 min rest
Wod
3 rounds for time of:
50 double-unders
15 dumbbell squat cleans 50/35
15 burpees
50 double-unders
Rest 2 minutes
Sunday 6-25-17
Open gym
2-3
Saturday 6-24-17
In teams of two;
3 rounds,
2 min per station, 1 team member at a time
-15-foot rope climbs
-10 ring dips
-20 GHD sit-ups
-Box jumps 24/20
-American KB swings 53/35
-Rest