Warmup: 12 minutes of
10 banded pull aparts
20 banded monster walks
20 banded monster side steps - alternating sides
10 reverse hypers
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Buy-in: 3x12 Ring Pushups
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WOD: 24-22-20-18-16-14-12-10-8-6-4-2 of
MedBall Cleans 30-20/16#
Ab Mat Situps
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Strength: OTMx12 minutes
3 Power Cleans @ 70-75%
Warmup: 4 Rounds of
10 Pushups
20 Air Squats
10 kbs
20 DU's
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Buy-in: 50 Calorie Row for Time
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Strength: Sumo Deadlift 5! ~ Increasing Loads
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WOD: 21-15-9
Deadlifts 225/155#
Ring Dips
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Endurance: Meet at YMCA Pool @ 6 am
100 meter warmup
2x 50, 100, 200, 500 meters with 1/2 work rest
ECC Crew - Woody, Shirley, Bonnie and Katie taking the show on the road in Yellowstone!
Warmup: 3 Rounds of
1 Dumpster Dash
2 forward rolls
3 dead hang pullups
4 Kettlebell Sumo Deadlifts
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Buy-in: 1 minute max rep sumo Deadlift high pulls 75/55#
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Strength: 6x1 Thrusters ~ Increasing loads
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WOD: 15 Min AMRAP
7 Front Squats 135/95#
7 Push Presses 135/95#
7 Box overs (jump over the box) 20"
