Warmup: 10 mins of
8 calories row
8 ring rows
8 GHD Situps
+++++++++++++++++++++
Buy-in: 5 minute AMRAP
5 Pullups
10 Pushups
15 Air Squats
++++++++++++++++++++++
WOD: Teams of 2 Athletes - 20 minute AMRAP
Athlete #1 - Runs 400meters
Athlete # 2 - Max Rep Snatches 95/65#
* Athletes must switch after each set
*Score = total number of Snatches
Warmup: 5 Rounds of
5 pullups
10 pushups
15 air squats
++++++++++++++++++++
Buy-in: 4x12 Ring Pushups
++++++++++++++++++++
Strength: Push Press 8x3 ~ Increasing Loads
++++++++++++++++++++
WOD: For Time
21-15-9
Thrusters 95/65
Bar Facing Burpees
2x Double Unders
-------------------------------------------------------------
Endurance: Meet at ECC @ 6 am
1, 2 or 3 x 2 mile Repeats with 1/2 rest to work
Warmup: 4 Rounds of
150 meter row
10 box step ups
10 supermans
10 med ball cleans
++++++++++++++++++
Buy-in: 15 minutes Hand Stand Practice
+++++++++++++++++
On the 2 minute x 8 minutes:
10 back squat (for speed) @ 30% of BW
rest 3 minutes
1 minute max rep wall balls 30/20#
rest 3 minutes
On the 2 minute x 8 minutes:
10 deadlifts (for speed) @ 50% of BW
rest 1 minute
1 minute max rep wall balls 30/20#
*For each rep that deviates from wallball set #1 to set #2 = 5x burpee penalty