Warmup: 3 Rounds of
300 meter row
10 rope slams
20 meter farmers carry
10 reverse hypers
20 bent over dumbell flies
+++++++++++++++++++++++
Strength: Front Squat 8x3
+++++++++++++++++++++++
WOD: 10!
Thrusters 115/75#
*with 10 burpees after each set
Warmup: 3 Rounds of
20 mountain climbers
3 man makers
20 jumping jacks
+++++++++++++++++++
Buy-in: 2 minutes max rep HSPU's
+++++++++++++++++++
Strength: Bench 100 reps @ 1/2 B.W.
*each time you break - perform 6 chin-ups
+++++++++++++++++++
WOD: Teams of 2 or 3
50-40-30-20-10 of
Wall Balls 20/14#
KBS 55/35#
Burpees
*Only 1 athlete in motion at a time
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Endurance: meet at ECC @ 6 am
4, 5 or 6 x 800 meters (Rest = Work)
Warmup: 12 minutes of
300 meter row
10 ball slams
10 slam ball front squats
20 weighted situps
+++++++++++++++++++++
Buy-in: 90 seconds max rep Thrusters 95/65#
+++++++++++++++++++++
Strength: Back Squat 1x5, 2x4, 3x3
+++++++++++++++++++++
WOD: 3 Rounds for time
50 Double Unders
10 Power Cleans 135/95
15 Box Jumps 24/20"
20 Pushups
++++++++++++++++++++++
Sellout: 7 min AMRAP~ Ladder starting at 1 until time is called
Muscle Ups
HSPU's