Warmup: 4 Rounds
10 wall balls
8 pushups
6 snatch balance
4 laps around room
2 forward rolls
+++++++++++++++++++++++++
Buy-in: 30 C2B's for time or 1 minute max rep pull-up ~ Any style
+++++++++++++++++++++++++
Strength: Hang Power Snatch 6x3
Squat Sntach 7x2
+++++++++++++++++++++++++
WOD: "Isabelle"
30 Snatches for time 135/95#
Kaylee going beast mode
Warmup: 12 minutes of
40 Butt kicks
30 single jump ropes
20 KBS
10 OHS
5 C2B
++++++++++++++++++++++++++++
Buy-in: 2 minutes max rep box jumps 30/24"
++++++++++++++++++++++++++++
Strength:
Snatch Pulls 5x3 ~ Heavy
Front Squats 5x5 ~ AHAP (As Heavy as Possible)
+++++++++++++++++++++++++++++
WOD: For Time ***Designed by Coach Mark!
50' HS Walk or HSPU's
25 Kettlebell Snatches 55/35#
50' Front Rack Lunges 155/115#
25 Bar Facing Burpees
50' Front Rack Lunges
25 Kettlebell Snatches
50' HS Walk or HSPU's
------------------------------------------------
Endurance: meet at ECC @ 6 am
1 mile row, 2 mile run, 1 mile row
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Saturday
Warmup: 10 minutes of
1 rope climb
100 cal row
10 burpees
10 situps
+++++++++++++++++++++++++
"Morrison"
50-40-30-20-10
Wall Balls 20/14#
Box Jumps 24/20"
KBS 55/35#
==================================
Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
===================================
Warmup: 3 Rounds
200 meter row
20 ab mat situps
10 supermans
10 air squats
++++++++++++++++++++
Buy-in: 60 Deadlifts for time @ 50% BW
++++++++++++++++++++
Strength:
Shoulder Press: 3x3, 3x2, 3x1
Push Press: 3x2, 3x1
+++++++++++++++++++++
WOD: 6 Min AMRAP
6 Push Presses 115/75#
6 Plate Burpees 45/25#
