Warm up: 4 rounds
10 kettle bell deadlifts
10 kettle bell goblet squats
10 sit ups with a kettle bell
10 single kettle bell shoulder presses
+++++++++++++++++++++++++++++++++
Buy-in: 4 x 8 ring rows (feet on box)
+++++++++++++++++++++++++++++++++
Strength: bench press 10 - 8 - 6 -4 -2
*10 Plate raises after each set
+++++++++++++++++++++++++++++++++
WOD: 3 RFT (rounds for time)
400 meter Run
30 Dumbell Snatches 50/35#
20 box jumps 24/20"
Warmup: Coaches Choice
+++++++++++++++++++++
"Double Helen"
3 Rounds for Time
800 meter run
42 KBS 55/35#
24 Pullups
10 minute rest
"Nate"
20 Minute AMRAP
2 Ring MU's
4 HSPU's
8 KBS 70/55#
++++++++++++++++++++++++
Amnesty - Pick a workout you may have missed during the week or work on a skill
**7am Sunday Funday Crew ~ Anyone is welcome!!!
+++++++++++++++++++++++++
Holiday Schedule:
Open Gym - 9 am
Open Gym - 5-730 pm
+++++++++++++++++++++++++
Holiday WOD @ 9 am
ONLY WOD of the DAY
Marta's Warmup
Warmup: 6 Rounds of
10 Russian Twists
8 Med ball Cleans
6 Flat Bench Dumbell Flies
4 Cal Row
+++++++++++++++++++++++
Strength: Sumo Deadlift 5! ~ Increasing Loads
+++++++++++++++++++++++
WOD: "Delvechio"
10! of
KBS 70/55#
Ab Mat Situps
20 DU's after each set
