Amanda can fly too!
Warmup: 3 Rounds
200 meter row
20 ab mat situps
10 supermans
10 air squats
++++++++++++++++++
Buy-in: 3x15 Back Extensions
++++++++++++++++++
WOD: 10! of
Back Squat ~ taken from the floor
with 200 meter row each round
*Athletes may chose to increase the weight through the descending set!
*Purpose is not for time but for load
Warmup: 12 minutes of
200 meter row
20 banded pull aparts
10 dumbbell bent over flies
5 chin ups
+++++++++++++++++++++++
Strength: Push Press 5x15
+++++++++++++++++++++++
WOD: 3 Rounds for Time
Run Around the Building
21 Box Jumps 24/20"
12 Deadlifts @ BW
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Endurance: Meet at ECC @ 6 am
10x 10 KBS + 200 meter sprints ~ Rest = Work
Saturday
Warmup: Coaches Choice
++++++++++++++++++++++++++++++
For Time:
1 mile run
50 pullups
800 meter run
50 kbs 55/35#
400 meter run
50 burpees
rest 10 minutes
10 minute AMRAP
3 HSPU's
3 Ring Muscle Ups
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Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew tackles some great conditioning ~ anyone welcome to join us
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Monday
Warmup: 4 Rounds of
dumpster dash
8 box step ups
8 ghd situps
8 ring pushups
+++++++++++++++++++++
Strength: Snatch 30x1 (all reps must be done as singles)
++++++++++++++++++++++
WOD: 12 minutes AMRAP
7 Power Snatches 95/75#
20 Double Unders
