Warmup: 3 Rounds of
10 PVC pipe pass-throughs
10 banded pull aparts
10 dumbell strait legged deadlifts
10 dumbell high pulls
++++++++++++++++++++++++++++++++
Buy-in: 5x 5-10 Dips *Athlete picks reps
++++++++++++++++++++++++++++++++
Strength: Bench 10-8-6-4-2 with 3 chin-ups after each set
++++++++++++++++++++++++++++++++
WOD: For Time
24-21-18-15-12-9-6-3 of
Burpees
Ab mat Situps
Wamup: 10 minutes of
1 Dumpster Dash
2 Forward Rolls
3 Bench Presses
4 GHD Situps
+++++++++++++++++++++++
Buy-in: 10 minutes of Turkish Get-Up Practice
+++++++++++++++++++++++
Strength: Back Squat 3x10 One and a Halfs @ 50% BW
+++++++++++++++++++++++
WOD: Teams of 2 or 3
4 Mins Max Rep KBS 55/35# *one athlete performs movement - other athlete holds KB
5 Min Max Rep Wall balls 20/14# *one athlete performs movement - other athlete holds WB
6 Min Max Rep Knees to Elbows *one athlete performs movement - other athlete rests
7 Mins Max Calorie Row *one athlete performs movement - other athlete runs a dumpster dash
++++++++++++++++++++++++
Buy-out: 6x500 meter row ~ 2 min rest between each round
--------------------------------------------------------------------------------
Endurance: meet at ECC @ 6 am
1,2 or 3 x 2 mile repeats ~ 3 minutes rest between each round
Warmup: 3 Rounds of
200 meter row
12 wall balls
6 burpee over box
3 HSPU
+++++++++++++++++++++++++++++++++++++
Buy-in: 1 min max rep power snatches 75/55#
+++++++++++++++++++++++++++++++++++++
Strength: 20x1 Clean~ Increasing Load
*Athlete can pick any variation of clean!
+++++++++++++++++++++++++++++++++++++
WOD: 5 Rounds for Time
6 Clean & Jerks 135/95#
8 Pullups
10 Box Jumps 24/20"
++++++++++++++++++++++++++++++++++++++
Sellout: 5 Min AMRAP
1 KBS
1 HSPU
2 KBS
2 HSPU
3.... Until time is called