Warmup: 4 Rounds of
150 meter row
10 box step ups
10 supermans
10 med ball cleans
+++++++++++++++++++
Buy-in: Death by HSPU's
+++++++++++++++++++
Strength: Weighted Good Mornings with OLY bar ~ athlete picks weight 4x10
+++++++++++++++++++
WOD: For Time
1 Run Around the building
40 KBS 55/35#
2 Runs around the building
30 KBS
3 Runs around the building
20 KBS
4 Runs around the building
10 KBS
-----------------------------------
Endurance: Meet at ECC @ 6 am
Same as Main Class WOD
Warmup: Coaches Choice
+++++++++++++++++++++++++
WOD: For Time
800 meter run then,
6 Rounds of
5 Power Snatches 135/95#
10 Toes to Bar
15 Wall Balls 20/14# then,
1 mile Run
===========================
Amnesty - Pick a workout you may have missed during the week or work on a skill
===========================
Warmup: 3 Rounds of
300 meter row
10 ball slams
10 slam ball front squats
20 weighted situps
++++++++++++++++++++++++
WOD: For Time
800 meter run
30 wall balls 20/14#
30 box jumps 24/20"
30 kbs 55/35#
20 wall balls
20 box jumps
20 kbs
10 wall balls
10 box jumps
10 kbs
800 meter run
+++++++++++++++++++++++++
Strength: Hang Cleans 5x6 (Moderate weight)
Warmup: 12 minutes of
1 Turkish get-up
8 Frog Hops
2 Floor Presses
7 Burpees
+++++++++++++++++++++
Strength: 6! Thrusters ~ Increasing load every round (not for time)
+++++++++++++++++++++
WOD: Death by -
Pushups
Situps
+++++++++++++++++++++
Sellout: For Time
Calories on Rower to the number of rounds you were able to complete in the previous section
Example: 12 rounds completed = 12 calories in sellout