Warmup: 4 Rounds of
30 second static pullup holds
30 seconds box step up and overs
30 seconds jumping jacks
30 seconds wall ball front squats
30 seconds wall ball push presses
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Buy-in: 3x max rep dips
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Strength: Deadlift 6x3
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WOD: 4x3 min AMRAP's ~ with 1 minute break between rounds
5 Pullups
10 Pushups
15 Air Squats
Warmup: 12 minutes of
1 dumpster dash
6 knees to elbows
8 pushups
10 ring rows
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Buy-in: Dumbell Squat Cleans 3x10
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Strength: Shoulder Press 6x3 ~ Increase Loads
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WOD: 2 x with 2 minute break between each set (no rest between movements)
3 minutes max rep burpees
2 minutes max rep situps
1 minute max rep double unders
rest 2 minutes
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Endurance: meet at ECC @ 6 am
Run: 4x200, 4x400, 4x800 with 2 minutes rest between all work sets
Warmup: Coaches Choice
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WOD: 7 Rounds for Time
11 Back Squats 185/115#
10 Jerks 135/95#
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Amnesty - Pick a workout you may have missed during the week or work on a skill
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Warmup: 3 Rounds of
20 Steps of banded monster walks
15 kbs
10 pushups
5 HSPU's
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Strength: Back Squat @ BW 4x Max Reps
*with 20 OH walking lunge steps after each set 45/25#
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WOD: 21-15-9-15-21
Wallballs 20/14#
Box Jumps 24/20"
