Monday 5-9-16
Warmup
400 m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
2000 m row
2 min rest
1000 m row
1 min rest
500 m row
30 sec rest
250 m row
Sunday 5-8-16
Closed for Mother’s Day
Saturday 5-7-16
In teams:
45 min AMRAP
1 mile run with each team carrying a 35 lb kettlebell
Then, in relay style
-25 double unders or 75 single unders
-20 KB swings (35/25)
-20 push-ups
-20 snatches (75/55)
-20 cal row
Friday 5-6-16
Warmup
500 m row
3 rounds
10 KB swings American (35/25)
10 SDLHP (35/25)
10 goblin squats g35/25)
WOD
Deadlift
1-1-1-1-1-1-1
Thursday 5-5-16
Warmup
50 double unders
3 rounds
10 burpees
10med ball cleans
10 wall ball shots
WOD
3 rounds
1 min per station for reps
-row for calories
-GHD sit-ups
-kettle bell swings (53/35)
Wednesday 5-4-16
Warmup
3 rounds
200 m run
10 pullups
10 push-ups
10 sit-ups
WOD
Double unders
50-40-30-20-10
Snatch (95/65)
10-8-6-4-2
Tuesday 5-3-16
Warmup
Fish game
3 rounds
10 deadlift (45/35)
10 hang cleans(45/35
10 snatch balance (45/35)
WOD
Front squat
2-2-2-2-2-2-2
Monday 5-2-16
Warmup
400 m run
3 rounds
Burgener warm up
WOD
15 min AMRAP
-250 m row
-5 HSPU
-10 alt dumb bell snatch (35/20)
Sunday 5-1-16
Open gym
2:00 pm
Saturday 4-30-16
In teams of two, one team member will work while the other stays in a “hold”
3 rounds for time, reps split evenly
-50 burpees/ planks
-50 toes-to-bar / bar hang
-50 walking lunges/ wall sit
-50 deadlift (205/135) /high hang (205/135)