Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
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Strength: Snatch 6x2
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WOD: "Annie-bele"
6 Snatches 135/95#
50 Double Unders
50 Ab Mat situps
6 Snatches 135/95#
40 Double Unders
40 Ab Mat situps
6 Snatches 135/95#
30 Double Unders
30 Ab Mat Situps
6 Snatches 135/95#
20 Double Unders
20 Ab Mat situps
6 Snatches 135/95#
10 Double Unders
10 Ab Mat situps
Warmup: 12 minutes of
10 plank ups
10 OLY bar good mornings
10 ring rows
10 calorie row
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Buy-in: 1 min Max rep dead hang pullups
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Strength: Push Press 6x4 ~ Increasing Loads
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WOD: 4 Rounds for time
400 meter run
40 Overhead Walking lunges 25/10#
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Endurance: meet at ECC @ 6 am
4 Rounds for time
800 meter run
10 Burpee Box for Ball Overs
Warmup: Coaches Choice
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3 Rounds for time:
10 Power Cleans 185/135#
20 Chest to Bar Pullups
30 Double Unders
Rest 10 minutes
10 Minute AMRAP:
1 Hang Snatch 115/65#
1 Burpee
2 Hang Snatches
2 Burpees
Continue adding one rep per movement until time is called
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*Sunday Funday - 7 am Everyone Welcome!
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Warmup: 3 rounds
30 seconds of wall balls
30 seconds rest
30 seconds wall ball deadlift
30 seconds rest
30 seconds wall ball push press
30 seconds rest
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Buy-in: 3x10 Bent over dumbbell flies + 10 lateral dumbbell raises
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WOD: 20 Minute AMRAP
7 Kettlebell Swings 70/55#
7 Burpees
Dumpster Dash
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Strength: OTMx10 minutes
3 Front Squats