Warmup: 10 minutes of

10 banded pull aparts

10 dumbell rows

10 seated dumbell presses

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Buy-in: 3x12 ring pushups

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Strength: Snatch Grip Deadlift 6x3

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WOD: Death by

Deadlift 225/135#

Box Jumps 24/20"

*At minute one - the athlete performs 1 deadlift and 1 box jump - minute 2 is 2 deadlifts and 2 box jumps - at each additional minute the athlete adds an additional rep until the athlete is unable to complete the required number of reps

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Endurance: Meet at ECC @ 6 am

1 mile row

2 mile run

1 mile row

SATURDAY

Warmup: coaches choice

+++++++++++++++++++++

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

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SUNDAY

Anmnesty - Pick a workout you may have missed during the week or work on a skill

*Sunday Funday Crew workouts at 7 am ~ everyone more than welcome!

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MONDAY

Warmup: 2 Rounds of

300 meter row

10 box jumps

20 lunges

10 med ball cleans

++++++++++++++++++++

Buy-in: Tabata

Air Squats

Double Unders

*complete 8 rounds of 20 seconds work/10 seconds rest of one movement ~ don't change

++++++++++++++++++++++

WOD: For Time

10! of

Power Cleans 155/95#

Burpees

Dumpster Dash between each round

Warmup: 4 Rounds of

20 banded pull aparts

8 seated kettlebell presses

8 single-arm kettlebell row (8 on each arm)

8 bent over kettlebell flies

++++++++++++++++++++++++++++++++++++

Strength: Back Squat 6x3 ~ Increasing Loads

++++++++++++++++++++++++++++++++++++

WOD:

10 Rounds for time

10 Bench Presses @ 3/4 B.W.

1 Rope Climb