Warmup: 120 minutes of
100 banded pull aparts
200 banded monster walks
200 banded monster side steps - alternating sides
100 reverse hypers
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Strength: Front Squat 5x3 (moderate weight)
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WOD: 21-15-9 of
Front Squats 135/95#
Ring Rows
2xDouble-Unders
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Sellout: 10x100 meter row sprints on the 2 minute
Warmup: 4 Rounds
150 meter row
8 OLY bar high pulls
8 OLY bar OH walking lunges
8 GHD Situps
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Buy-in: 3x12 hip ext
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Strength: Bench 3x8 with 6 chin-ups after each set
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WOD: Team "Jack"
20 Min AMRAP of
10 Push Presses 115/75#
10 KBS 55/35#
10 Box Jumps 24/20"
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Sellout: For Time
25 Deadlifts 135/95
25 Cal Row
25 Ring Dips
25 Cal Row
25 Deadlifts
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Endurance: meet at ECC @ 6 am
Hill Repeats: 4, 5 or 6 x with 2 minutes rest between
Warmup: 4 Rounds of
10 KBS
10 Pushups
10 Situps
10 Cal Row
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Strength: OTMx12 Minutes of
3 - Back Squats (moderate weight)
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WOD: 4 Rounds for Time
8 Power Snatches 95/65#
400 Meter Run
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Sellout: 8 Min AMRAP
1 Pullup + 1 Pushup
2 Pullup + 2 Pushups
3 Pullups + 3 Pushups.... Continue adding reps each round until time is called