Saturday

Warmup: Coaches Choice

+++++++++++++++++++++++++

WOD: For Time

800 meter run then,

6 Rounds of

5 Power Snatches 135/95#

10 Toes to Bar

15 Wall Balls 20/14# then,

1 mile Run

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Warmup: 3 Rounds of

300 meter row

10 ball slams

10 slam ball front squats

20 weighted situps

++++++++++++++++++++++++

WOD: For Time

800 meter run

30 wall balls 20/14#

30 box jumps 24/20"

30 kbs 55/35#

20 wall balls

20 box jumps

20 kbs

10 wall balls

10 box jumps

10 kbs

800 meter run

+++++++++++++++++++++++++

Strength: Hang Cleans 5x6 (Moderate weight)

Warmup: 12 minutes of

1 Turkish get-up

8 Frog Hops

2 Floor Presses

7 Burpees

+++++++++++++++++++++

Strength: 6! Thrusters ~ Increasing load every round (not for time)

+++++++++++++++++++++

WOD: Death by -

Pushups

Situps

+++++++++++++++++++++

Sellout: For Time

Calories on Rower to the number of rounds you were able to complete in the previous section

Example: 12 rounds completed = 12 calories in sellout

Warmup: 3 Rounds

200 meter row

20 ab mat situps

10 supermans

10 air squats

++++++++++++++++++

Strength: Seated banded rows 4x10

*Athlete sits on the floor with band wrapped around post - athlete then pulls the band towards them

++++++++++++++++++

WOD: Team Thursday - Teams of 2 athletes

25 Minute AMRAP

Partner A performs "Cindy"

AMRAP

5 Pullups

10 Pushups

15 Air Squats

Partner B runs around the building

*Partners switch at any time

*Score = Total rounds of "Cindy" performed by the team

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Endurance: Meet at ECC @ 6 am

3x (4x400 - 30 second rest, 2x800 - 2 minute rest)