Warmup: 30-20-10 of
Med Ball Cleans
Double Unders
+++++++++++++++++++++++
Bench 5x5
*with max reps dead-hang pullups after each set
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4x10 Hanging wipers
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3x20 GHD Hip Extensions
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3x10 Strict t2B or T2Wall
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Endurance: meet at ECC @ 6 am
10x 3 tire flips + 10 tire jumps+10 slam ball tosses + 200 meter run
The man, the myth, the legend!!! BLEE
Warmup: 4 Rounds of
10 box step ups
10 GHD Hip extensions
10 Frog hops
20 banded pull aparts
20 jumping jacks
+++++++++++++++++++++++++
Buy-in: 3x10 ring pushups
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Strength: Back Squat 4x6 ~ Increasing loads
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WOD: 3 Rounds for time
40 Calorie Row
21 Power Cleans 155/105#
12 Pullups
630 am class - setting a great pace for the run!
Warmup: 12 minutes of
200 meter row
10 Reverse hypers
8 KBS
6 Oly bar bent over rows
4 Chinups
2 Forward rolls
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Buy-in: 3x10 weighted ring rows (with vest)
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WOD: For Time
100 Double Unders then,
4 Rounds of
2 Muscle Ups
8 Front Squats 155/105#
10 HSPU's
20 Burpees
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Strength: Push Press 4x6
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Endurance: Meet at ECC @ 6 am
24! by 3's of
KBS 55/35#
Pushups
Ab Mat Situps
*Run Around the building after each round
