Warmup: 8!
Calorie Row
Burpee over rower
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Buy-in: 1x Max time Hand Stand Hold ~ against the wall or free style
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Strength: Deadlift 8x3 ~ Increasing load
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WOD: For Time
50-40-30-20-10 of
Wall Balls 20/14#
Mountain Climbers
Warmup: 4 Rounds of
5 pullups
10 pushups
15 medball cleans
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Buy-in: 1 min Max Rep Toes to Bar
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Strength: 6x the complex of
3 power cleans
2 hang squat cleans
1 power jerk
*the complex must be done unbroken ~ not fast
*athletes are asked to increase the load
*Self regulated rest
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WOD: OTMx10 minutes of
10 burpees + max DU's to the 40 second mark
Score = number of Double Unders
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Endurance: meet at ECC @ 6 am
10x 10KBS + 200 meter run - Rest=Work
Warmup: 3 Rounds
Banded Forward Monster Walk - 20 Steps
Banded Side Steps - 20 Steps
Hand Stand Walks - 20 Steps
200 meter row
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"Bulger"
10 Rounds for Time
150 meter run
7 Chest to Bar Pullups
7 Front Squats 135/95#
7 HSPU's
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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: 10 minutes of
150 meter row
10 box step ups
8 pushups
over head squat therapy ~ against the wall
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Strength: OHS 6x3 - Increasing Loads
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WOD: 12-9-6
OHS 95/65#
Dips
2x ab mat situps