Warmup: 8!
Weighted Step-ups
Dips
Kettlebell Upright Rows
++++++++++++++++++++++
Skill - 3 Rounds ~ not for time
2 Rope Climbs
12 OLY bar bent over rows
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OTMX 10 Minutes
3 Snatches (touch and go) ~ Athlete picks the weight
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WOD: For Time
30-20-10 of
Calorie Row
Knees to elbows
Alternating Arm Kettlebell Snatch 55/35#
Warmup: 4 Rounds of
300 meter row
4 Hand Stand Walks
3 Jogs around the room jumping over benches
2 forward rolls
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Strength: Bench 6x3
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WOD: 22 minute AMRAP
Max rep shoulder to overhead 95/65#
*each time the bar hits the floor - the athlete runs around the building
*Score = total number of reps in the allotted time
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Endurance: meet at ECC @ 6 am
15, 20 or 30 minute out and back run
Warm-up: 10 Minutes of
10 Reverse Hypers
10 Banded Pull Aparts
10 Banded Chest Flies
10 Frog Hops
+++++++++++++++++++++++
Strength: Snatch Grip Deadlift 6x6 ~ Increasing Load
+++++++++++++++++++++++
WOD: For Time
15-12-9-6-3 of
Power Clean 135/95#
Bar Facing Burpees