Warmup: 5 Rounds of
20 Medball Squat Cleans
10 Strait Legged Deadlift
+++++++++++++++++++++
Buy-in: 4x10 bent over flies
+++++++++++++++++++++
Team Thursday - Teams of 2 or 3
For Time:
2000 meter row
10 clean & jerks 135/95#
1500 meter row
20 clean & jerks
1000 meter row
30 clean & jerks
500 meter row
40 clean & jerks
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Endurance: meet at YMCA Pool @ 6 am
200 meter warmup
20 Minutes Max Distance ~ no rest if possible
Warmup: 5 Rounds of
8 Elevated Inverted OLY bar rows
8 Dumbell lying shoulder external rotation ~light weight
8 Hanging Med ball knee ups
8 OLY bar bent over rows
++++++++++++++++++++++++++++
Strength: 4x8 Power Jerks
++++++++++++++++++++++++++++
WOD: OTM x 20 Minutes
Odd minutes: Max rep deadlifts for 20 seconds 135/95#
Evern Minutes: Max rep burpees for 20 seconds
+++++++++++++++++++++++++++++
Sellout: 4x500 meter row ~ 30 seconds rest between sets
Warmup: 4 Rounds of
10 meter banded monster walks
10 double kettlebell push presses
10 Russian twists with medicine ball
10 Hip extensions
+++++++++++++++++++++++++++++
Buy-in: 3 minute AMRAP
5 -wall balls
5 -box jumps
5 -kettlebell sumo high pulls
+++++++++++++++++++++++++++++
Strength: One and a Half Front Squats 3x10 @ 50% BW
+++++++++++++++++++++++++++++
WOD: For Time
50 Double Unders
40 KBS 55/35#
30 Pullups
20 Alternating Single Arm Kettlebell Snatches 55/35#
10 HSPU's
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Endurance: meet at Elm City CrossFit at 6 am
30 Min AMRAP:
Run to Road
Med Ball Suicides
20 DU's