Friday 6-17-16
Warmup
400 m run
3 rounds
10 deadlifts (45/35)
10 hang snatches (45/35)
10 OHS (45/35)
WOD
Deadlift
2-2-2-2-2
Thursday 6-16-16
Warmup
500 m row
3 rounds
10 pull ups
10 push ups
10 squats
WOD
15 min AMRAP
10 wallball
20 double unders
Wednesday 6-15-16
Warmup
50 double unders
3 rounds
10 Jumping jacks
10 sit-ups
10 lunges
WOD
5 rounds
200 m run
2 min rest
Tuesday 6-14-16
Warmup
200 m run
3 rounds
10 DL 45/35
10 hang clean 45/35
10 press 45/35
WOD
“Jackie”
-1000m row
-50 thrusters (45/35)
-30 pullups
Monday 6-13-16
Warmup
Fish game
3 rounds
Burgener warmup
WOD
Snatch
2-2-2-2-2
Sunday 6-12-16
Open gym 2:00-3:00
Saturday 6-11-16
In teams of two:
– 1 mile run
-50 toes to bar each
-50 wallball shots (24/14) each
-50 SDLHP (53/35) each
– 5 rounds 200 m sandbag carries sharing the load
Friday 6-10-16
Warmup
400 m run
10 med ball deadlifts
10 med ball cleans
10 wall ball shots
Rest 2 min
WOD
20 min AMRAP
40 double unders
20 box jumps (24/20)
10 squat cleans (95/65)
Thursday 6-9-16
Warmup
50 double unders
3 rounds
10 SDLHP (35/25)
10 KB swings (35/25)
10 goblin squats (35/25)
Rest 2 min
WOD
21-15-9
Row for calories
Burpees
Wednesday 6-8-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 sit-ups
10 thrusters 45/35
WOD
OHS
1-1-1-1-1-1-1