Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
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"Chelsea"
On the Minute for 30 minutes of:
5 pullups
10 pushups
15 air squats
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Sellout: 4x500 meter row - work = rest
Warmup: 12 minutes of
30 jump ropes
20 mountain climbers
10 seated dumbell presses
6 bent over dumbell flies
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Buy-in: Ring Dips 4x8
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Strength: Bench 7! back up to 3 ~ Increase loads Cannot remove weight!
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WOD: 5 Rounds for time
Run around the building
10 Deadlifts 225/115#
12 T2B
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Sellout: 6 min AMRAP
1 MU + 1 HSPU
2 MU = 2 HSPU.... Until time is called
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Endurance: Meet at ECC @ 6 am
10 Rounds for time:
300 meter row
12 box jumps and overs
2 weighted suicides
24 DU's
Warmup: Coaches Choice
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WOD: "The Seven"
7 Rounds for Time
7 HSPU's
7 Thrusters 135/95#
7 Knees to Elbows
7 Deadlifts 245/155#
7 Burpees
7 Kettlebell Swings 70/55#
7 Pullups
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Amnesty - Pick a workout you may have missed during the week or pick a skill
*7 am - Sunday Funday come join our conditioning fun ~ Everyone Welcome even non-members
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Warmup: 3 Rounds of
300 meter row
10 ball slams
10 slam ball front squats
20 weighted situps
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Buy-in: 4x12 ring pushups
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Strength:
Back Squat 5x3
Front Squat 5x3
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WOD: 10! of
Box Jumps 30/24"
Double Front Rack Kettlebell lunge steps 55/35#
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Sellout: 10!
Cal Row
Burpee over Rower