Michele McCune
http://obits.dignitymemorial.com/dignity-memorial/obituary.aspx?n=Michele-McCune&lc=2440&pid=185783633&mid=7443620
Wednesday 6-14-17
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 press 45/35
10 front squat 45/35
2 min rest
Wod
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24/20
30 wall-ball shots, 20/14
Tuesday 6-13-17
Warmup
50 double unders
3 rounds
10 lunges
10 box steps
10 sit-ups
2 min rest
Wod
Back squat
5-5-3-3-3-1-1-1-1-1
Monday 6-12-17
Warmup
Warmup
400 m run
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wall ball shots 20/14
2 min rest
Wod
“J.T.”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Sunday 6-11-17
Open gym
2-3
Saturday 6-10-17
Festivus practice
Wod 1
9-Minute AMRAP
3 Minutes
– Box Jumps 24/20 (20/20)
– Partner Front-rack hold 95/65 (75/55)
3 Minutes
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Tricep-extension hold on box
3 Minutes
– Shoulder-to-overhead (same weight as above)
– Partner Bar hang
Box …
Friday 6-9-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang snatches 45/35
10 OHS 45/35
2 min rest
Wod
21-15-9
Deadlift 225/155
OHS 115/85
Thursday 6-8-17
Warmup
500 m row
Use the first 250 to warmup, then do a sprint to see what your fastest sprint is.
Use your fastest sprint time as a starting point.
3 rounds
10 SDLHP 35/25
10 Am. kB swings 35/25
10 goblin squats 35/25
Rest 2 min
Wod
On the …
Wednesday 6-7-17
Warmup
500 m row
3 rounds
10 press 45/35
10 push-press 45/35
10 push-jerk 45/35
2 min rest
Wod
21-15-9
hang squat cleans 115/85
Chest-to-bar pull-ups
Tuesday 6-6-17
Warmup
400 m run
Burgenor warmup
Wod
For time:
200 double-unders
50 power snatches 75/55
200 double-unders
50 power snatches 75/55