Amanda and Carly
Warmup: 4 Rounds of
8 dumbell lateral raises
8 dumbell side raises
20 dumbell presses
8 dips
20 jumping squats
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Buy-in: 10 Rope Climbs
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WOD: For Time
50 KBS 55/35#
25 Bupees
800 meter run
40 KBS
20 Burpees
400meter Run
30 KBS
15 Burpees
200 meter Run
20 KBS
10 Burpees
Dumpster Dash
Warmup: 4 Rounds of
10 PVC Pass-throughts
20 Banded Pull Aparts
30 Mountain Climbers
40 Jump Ropes
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Strength: Bench 5!
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WOD: 21-15-9
Deadlift 225/135#
Knees to Elbows
Box Jumps
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Endurance: You should have done Murph!
*If Not: 4x 1 mile repeats with 1/2 rest
Warmup: Coaches Choice
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Regional Event 7:
21 Thrusters 95/65#
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
Rest 10 minutes
10 Minute AMRAP:
50 Double Unders
10 Back Squats 135/95#
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Amnesty - Pick a workout that you may have missed during the week or work on a skill
*Sunday Funday - 7 am Anyone Welcome
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Murph
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
*can patrician workout as you want
