Warmup: 8!
Goblet Squats
Situps
Double Unders
++++++++++++++++++++++
Strength: Shoulder Press 6x3
++++++++++++++++++++++
OTMx20 Minutes of
Odd Minutes - 6 Push Press 135/95#
Even Minutes - 7 Knees to Elbows
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Endurance: Meet at ECC @ 6 am
10x Parter A Row 300 meters/Partner B 10 Burpee over ball
(Cannot switch until both partners are done)
Warmup: Coaches Choice
++++++++++++++++++++++++++++++
For Time:
500 Meter Row
5 Cleans 185/115#
10 HSPU's
15 Deadlifts 185/115#
400 Meter Row
4 Cleans
8 HSPU's
12 Deadlifts
300 Meter Row
3 Cleans
6 HSPU's
9 Deadlifts
200 Meter Row
2 Cleans
4 HSPU's
6 Deadlifts
100 Meter Row
1 Clean
2 HSPU's
3 Deadlifts
==============================================
Amnesty - Pick a workout you may have missed during the week or work on a skill
==============================================
Warmup: 5 Rounds of
5 pullups
10 pushups
15 wallballs
+++++++++++++++++++++++++
Skill work: Rope Climbs
+++++++++++++++++++++++++
Strength: Back Squat 6x6
+++++++++++++++++++++++++
WOD: 5 Rounds for Time
20 KBS 70/55#
20 Box Jumps 24/20"
++++++++++++++++++++++++++
Sellout: 30 wall balls for time 30/20#
Warmup: 12 minutes of
1 dumpster dash
6 knees to elbows
8 pushups
10 ring rows
++++++++++++++++++++++
Body Building Buy-in/Strength: 4 Rounds ~ Not for Time
10 Weighted back extensions
10 Seated Dumbell Side Raises
10 Seated Single KB Tricep Extensions
10 Seated Single KB High Pull
++++++++++++++++++++++++
WOD: 4x 2 min AMRAP's with 1 minute rest between each round
2 Thrusters 115/75# + 2 Bar Facing Burpees
4 Thrusters 115/75# + 4 Bar Facing Burpees
6 Thrusters 115/75# + 6 Bar Facing Burpees
8 Thrusters 115/75# + 8 Bar Facing Burpees
*continue until time is called ~ pick up where you leave off each round