Elm City Supports our very own Heather better known as Sinin Sonic in CT Roller Derby Allstars
Warmup: 5 Rounds of
20 jumping jacks
5 pullups
10 reverse hypers
15 Russian twists with medball
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Buy-in: 60 box jumps for time 30/24"
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WOD: 20 min AMRAP
10 Power Snatches 75/55#
20 Ab Mat situps
30 Double Unders
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Strength: Deadlift 3x10
Warmup: 10 minutes of
6 seated presses
6 wall walks
6 goblet squats
6 pushups
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Buy-in: 30 push press or jerk wall ball tosses for time
*must toss to against the wall
*cannot squat
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WOD: 21-15-9
KBS 70/55#
Wall Balls 20/14#
Run around the building after each round
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Strength: Back Squat 4x8
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Endurance: meet at YMCA Pool @ 6 am
Swim: 200 meter warmup
100, 200, 300, 400, 300, 200, 100 ~ 1 minute rest after each set
Warmup: Coaches Choice
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Strength/Technique: Squat Cleans 30x1
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WOD: For Time
40-20-10-5 of
Pushups
Box Jumps 24/20"
with 800 meter run after each set
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*7am - Sunday Funday Crew Workout ~ Everyone welcome
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Warmup: 8! of
slam balls
medball cleans
weighted ab mat situps
calorie row
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Buy-in: 50 Wall Balls for time 20/14#
*At the top of each minute do 10 pushups - 6 minute time CAP
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WOD: 10!
Power Clean 155/95#
3x Double Unders
with dumpster dash after each set
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Sellout: Front Squat 3x10
