Warmup: 4 Rounds of
30 second plank holds
20 Double Unders
10 Overhead OLY bar lunges
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Strength: Sumo Deadlift 8x3
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WOD: 3 Rounds of
1 min max rep thrusters 95/65#
1 min max rep box jumps 30/24"
1 min max rep HSPU's
1 min rest
Warmup: 8 minutes of
100 meter row
5 strict pullups
10 oly bar thrusters
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Strength: Hang Power Clean 1x5, 3x3, 2x2, 3x1
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WOD: Partner Open 13.4 ~ Teams of 2 - only 1 athlete in motion at a time
10 minute AMRAP of
Clean & Jerks 135/95#
Pullups
*In Multiples of 3
Example - Round 1
3 Clean & Jerks
3 Pullups
Round 2
6 Clean & Jerks
6 Pullups..... Until time is called
++++++++++++++++++++
Sellout: 5 MU's
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Endurance: meet at ECC @ 6 am
10, 15, 20 minutes out and back
*This is to be done as one continuous run without rest
Warmup: 4 Rounds
2 Laps around the room
10 Hand Release Pushups
20 Strict Situps
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Buy-in: 5x3 Snatch Balance
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WOD: 12 minute AMRAP
20 Wall Balls 20/14#
15 Cal Row men/ 12 Cal Women
12 Burpee over Rowers
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Strength: OTM x 10 minutes
3Back Squats @ 60%
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Sellout: 5-10 Strict HSPU's