Warmup: 4 Rounds of
50 DU's or Singles
20 OH walking lunges with OLY bar
++++++++++++++++++++++++++++++
Buy-in: 1xMax Rep shoulder to OH 95/65#
++++++++++++++++++++++++++++++
Strength: Sumo Deadlift 5! ~ Increasing Loads
++++++++++++++++++++++++++++++
WOD: 12 Min AMRAP
5 Thrusters 135/95
10 Burpees
++++++++++++++++++++++++++++++
Sellout: 3 Rounds for time
12 Power Snatches 115/75#
800 meter run
Warmup: 4 Rounds of
8 Strait Legged Deadlifts
8 Alternating Arm KB clean + press
8 Weighted box step-up
1 dumpster dash
+++++++++++++++++++++++++++++
Buy-in: 90 seconds max rep pullups
+++++++++++++++++++++++++++++
Strength: Split Jerks - 4x3, 4x1
+++++++++++++++++++++++++++++
WOD: OTMx20 minutes
ODD minutes - 3-5 HSPU's
Even minutes - 6 box over burpees
----------------------------------------------
Endurance: meet at ECC @ 6 am
10x10 KBS 55/35# + 200 meter sprint (rest = work)
The 3rd Annual Frosty Festival
No Regular Classes
Registration/Check-in Opens at 730 am
Athlete Breifing at 830 am
First WOD at 900 am ~ Sharp!
==================================
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday - Everyone is Welcome ~ Even non members!
===================================
Warmup: 12 minutes of
200 meter row
12 frog hops
12 pushups
12 banded pull aparts
++++++++++++++++++++++
Buy-in: 90 seconds max rep Kettlebell swings 55/35#
++++++++++++++++++++++
Strength: OHS 1x8, 2x6, 3x3, 3x2 ~ Increasing Loads
++++++++++++++++++++++
WOD: 12 min AMRAP
10 Deadlifts 135/95#
20 Wall balls 20/14#
30 Double Unders
+++++++++++++++++++++++
Sellout: 21-15-9 of
Thrusters 95/65#
Toes to Bar
