Warmup: 3 Rounds of
1 dumpster dash
10 OLY bar Over-head walking lung steps
20 ab mat situps
++++++++++++++++++++++++++++++++++
Buy-in: Tabata pushups
++++++++++++++++++++++++++++++++++
WOD: OTMx 22 minutes
Odd minutes: 3 Back Squats
Even minutes: 6 Toes to Bar
++++++++++++++++++++++++++++++++++
Conditioning: 5 Rounds for time
10 Burpees
20 DU's
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Endurance: meet at ECC @ 6 am
5 Rounds for Time
500 meter row
20 burpees
30 DU's
Warmup: Coaches Choice
++++++++++++++++++++++
8 minute AMRAP:
21-18-15-12-9:
Row for Calories
GHD or Weighted Situps
Rest 7 Minutes
3 Minute AMRAP:
Cleans 185/135#
Rest 7 Minutes
10 Minute AMRAP:
1 Dumpster Dash
2 Rope Climbs
3 Jerks 185/135#
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew ~ Everyone Welcome!
=================================================
Warmup: 3 Rounds of
15 medball cleans
12 pushups
9 burpees
++++++++++++++++++++
WOD: 20 minute AMRAP
1000 meter row (Only do the row to start)
then,
20 Hang Power Snatches 75/55#
20 Front Squats 75/55#
20 Sumo Deadlift High Pulls 75/55#
+++++++++++++++++++++++++++++++
Sellout: 20x1 Snatches 165/95#
Jenn showing off her great form
Warmup: 10 minutes of
8 wall balls
3 wall walks
1 dumpster dash
+++++++++++
Strength: Bench 8x3
+++++++++++++++++
12! of
Plate burpees 45/25#
2x Double Unders
with 1 dumpster dash after each round
+++++++++++++++++++++++++++++++
Sellout: Incline dumbell Press 3x10 with 10 bent-over dumbell flies after each set
