Warmup: 10 minutes of
15 meter bear crawl
15 reverse hypers
15 ab mat situps
15 jumping jacks
++++++++++++++++++++
Buy-in: 40 wall balls for time 20/14#
++++++++++++++++++++
Strength: Push Press 8x3
++++++++++++++++++++
WOD: 10! of
Deadlift @ .75xBW
Floor Press @ .75xBW
2xDU's
+++++++++++++++++++++
Sellout: 21-15-9
Thrusters 95/65#
Box Jumps 24/20"
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Endurance: Meet at ECC @ 6 am
24 Down by 2's of
Pushups
Situps
Run Around the building
Last Week to Sign Up!
Saturday
Warmup: 4 Rounds of
8 PVC Pass-throughs
8 Ring pushups
8 Supermans
8 Kettlebell Deadlifts
++++++++++++++++++++++
WOD: 10 Minute AMRAP
3 Ground to Over-head 155/95#
3 Bar MU's
Rest 5 minutes
For Time:
2 laps around the building
10 Thrusters at 75/55#
1 lap around the building
20 Thrusters
1 Dumpster Dash
30 Thrusters
5 minute rest
OTMx10 minutes
3 Deadlifts 315/185#
+++++++++++++++++++++++
Sellout: OTMX10 minutes of
4 Banded Back Squats @ 1.25xBW
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Sunday
Amnesty - Pick a workout you may have missed or work on a skill
*7 am Sunday Funday - Everyone is Welcome ~ Even non-members :)
=====================================
Warmup: 4 Rounds of
150 meter row
10 box step ups
10 supermans
10 med ball cleans
++++++++++++++++++++++
buy-in: 90 seconds max rep Box Jumps 24/20"
++++++++++++++++++++++
Strength: Front Squat 1x8, 2x6, 3x4, 4x2
++++++++++++++++++++++
WOD: 21-15-9 of
Front Rack Lunges 95/65#
2xAb Mat Situps
+++++++++++++++++++++++
Sellout: 7 Min AMRAP
3 Shoulder to OH 155/95#
3 Ring Muscle Ups
+++++++++++++++++++++++
Cashout: OTMx8 minutes
3 Squat Snatches *Athlete Picks Weight
Warmup: 12 mins of
50' Banded Monster Walk
8 Seated dumbell Presses
8 Bent over rows
8 GHD Situps
++++++++++++++++++++++++
Buy-in: 1 min max rep shoulder to Over-head 75/55#
++++++++++++++++++++++++
Strength: 10x 1 min on - 1 min off
Max distance farmers carry
*Athlete Picks weight
++++++++++++++++++++++++
WOD: 4 Min AMRAP
5 Deadlift 185/95#
5 Box Jumps 24/20"
rest 3 minutes
3 Min AMRAP
5 Air Squats
10 Double Unders
2 Min Rest
1000 meter row
