Warmup: 5 Rounds of
8 dumbell bench presses
8 bent over flies
8 arnold presses
8 single dumbell tricep extensions
+++++++++++++++++++++++++++++
Buy-in: 4 min Max rep Rope Climbs
+++++++++++++++++++++++++++++
Strength: OHS 4x3 ~ medium loads
Snatch Grip Deadlift 5x3 - heavy loads
++++++++++++++++++++++++++++++
WOD: 10! of
KBS 70/55#
Toes to Bar
Calorie Row
Warmup: 3 Rounds of
10 shoulder pass throughs
10 banded pull aparts
10 dumbell stiff legged Deadlifts
10 standing dumbell push presses
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Buy-in: 30 Burpees for time
++++++++++++++++++++++++++++
Strength: Snatch 8x3 ~ Heavy
++++++++++++++++++++++++++++
WOD: 5 Rounds for Time
30 Wall Balls 20/14#
20 Situps with wallball
1 Run Around the building
+++++++++++++++++++++++++++++
Sellout: 4 min Max Rep Muscle Ups
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Endurance: Meet at YMCA Pool @ 6 am
Warmup: 300 meters then,
500M - 400M - 300M - 200M - 100M (Rest = Work)
Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 bench presses
4 ghd situps
++++++++++++++++++++
Buy-in: 30 HSPU's ~ not for time (scale reps as needed)
++++++++++++++++++++
Strength: Shoulder Press 8x3 ~ Heavy
++++++++++++++++++++
WOD: For Time
30 Burpees
30 Power Cleans 135/95#
30 Burpees
*Top of each minute - perform 10 Double Unders
+++++++++++++++++++++
Sellout: 3x max rep touch and go Snatches 135/95#