Warmup: 5 rounds of
5 pullups
10 pushups
15 air squats
++++++++++++++++++++++
Buy-in: Seated dumbell Press: 4x8
++++++++++++++++++++++
WOD: "Elizabeth"
21-15-9
Squat Cleans 135/95#
Ring Dips
++++++++++++++++++++++
Sell-out: OTMx8 mins
3 Back Squats @ 1.5xBW
Warmup: 12 minutes of
200 meter row
20 banded pull aparts
10 dumbbell bent over flies
5 chin ups
+++++++++++++++++++++++
Strength: Push Press 5x15
+++++++++++++++++++++++
WOD: 3 Rounds for Time
Run Around the Building
21 Box Jumps 24/20"
12 Deadlifts @ BW
--------------------------------------
Endurance: Meet at ECC @ 6 am
10x 10 KBS + 200 meter sprints ~ Rest = Work
Coach Greg in full effect
Saturday
Warmup: Coaches Choice
++++++++++++++++++++++++++++++
For Time:
1 mile run
50 pullups
800 meter run
50 kbs 55/35#
400 meter run
50 burpees
rest 10 minutes
10 minute AMRAP
3 HSPU's
3 Ring Muscle Ups
===================================
Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew tackles some great conditioning ~ anyone welcome to join us
====================================
Monday
Warmup: 4 Rounds of
dumpster dash
8 box step ups
8 ghd situps
8 ring pushups
+++++++++++++++++++++
Strength: Snatch 30x1 (all reps must be done as singles)
++++++++++++++++++++++
WOD: 12 minutes AMRAP
7 Power Snatches 95/75#
20 Double Unders
