Friday 6-23-17
Run 400 m
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Deadlifts
5-5-2-2-2-1-1-1-1-1
Thursday 6-22-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 sit-ups
2 min rest
Wod
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters
Wednesday 6-21-17
Warmup
Fish game
3 rounds
10 pull-ups
10 push-ups
10 burpees
Rest 2 min
Wod
5 rounds of:
2 minutes of double-unders
1 minute of handstand push-ups
Rest 2 minutes
Tuesday 6-20-17
Warmup
50 double unders
3 rounds
10 Deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Clean and jerks
3-3-2-2-2-1-1-1-1-1
Monday 6-19-17
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds for time of:
20 sumo deadlift high pulls 95/75
30 abmat sit-ups
Sunday 6-18-17
Open gym
2-3
Saturday 6-17-17
Festivus games prep
With a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
Switch every time the rope jumper stops or misses.
One partner will start SUs and the other partner will perform row-over burpees. Burpees can only be …
Friday 6-16-17
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 goblin squats 35/25
10 KB swings 35/25
2 min rest
Wod
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 squats
30 pull-ups
15 handstand push-ups
30 squats
45 pull-ups
20 handstand push-ups
40 squats
60 …
Thursday 6-15-17
Warmup
400 m run
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
Inverse Tabata shoulder press, 115 lb.
Inverse Tabata front squat, 155 lb.
Inverse Tabata deadlift, 245 lb.
The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest …
If you want to help.
Many of you have asked what you can do to help. If you would like to, feel free to sign up to bring food to the Celebration of Life for Michele. You can drop items off at the gym by Saturday at 11 and we will deliver them.
https://m.signupgenius.com/#!/showSignUp/20f0a4dacae2fa31-celebration/495770