Happy Birthday Sam and Good Luck to my UCONN Crew as they head back to school
Warmup: 12 minutes of
6 Frog Hops
3 wall walks
6 single arm overhead kettlebell lunges (6 on each arm)
3 forward rolls
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Strength: Bench 10-8-6-4-2 ~ Increasing Loads
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WOD: For Time
5! of
Snatch 155/95#
Rope Climbs
6x Burpees
Warmup: 5 rounds of
10 meter bear crawl
10 ghd situps
10 dumbbell presses
10 oly bar bent over rows
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WOD: "Uncle Sam" - Todays workout was designed in honor of our very own Sam. He will be turning 21 today and we are honoring him with his very own WOD.
4 Rounds of:
2 minute max rep tire flips
2 minute max distance slam ball tosses
2 minutes max distance farmers carry
2 minutes max distance weighted run
2 minute rest
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Endurance: meet at ECC @ 6 am
Group Bike Ride with Woody
Deb's Ironman Swim Start ~ 2.4 mile swim
Warmup: 12 minutes of
10 ab mat situps
10 reverse hypers
10 goblet squats
10 calorie row
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Strength/skill: 30 Squat Cleans ~ not for time
*Athletes will have 30 minutes to perform 30 squat cleans - all should be done as singles
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WOD: 5 Rounds for Time
20 Wall Balls 20/14#
20 Pushups
400 meter run
