Marie and Leah putting in solid work for their 3 rep maxes!!

SATURDAY

Warmup: Coaches Choice

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WOD: 5 Min AMRAP

Squat Clean & Jerks 165/95#

Rest 10 minutes

3 Rounds for Time

800 meter run

5 Bar Muscle Ups

30 Single Arm - Alternating Dumbell Snatches 55/35#

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SUNDAY

Amnesty – Pick a workout you may have missed during the week or work on a skill

*Sunday Funday – 7 am Anyone Welcome!

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MONDAY

Warmup: 10 minutes of:

15 meter bear crawl

15 reverse hypers

15 ab mat situps

15 jumping jacks

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Buy-in: 30 Thrusters for time 45/35#

+++++++++++++++++++++++++

Strength: Power Jerks 1x10, 2x6, 3x3, 3x1 ~ Increasing Loads

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WOD: 12 min AMRAP

12 KBS 55/35#

12 Box Jump and overs 24/20”

1 Dumpster Dash

Aron not letting anyone in anymore!

Warmup: 4 Rounds

1 minute of jumping jacks

2 forward rolls

3 knees to elbows

4 long jumps

+++++++++++++++++++++++

Buy-in: Deficit Ring Rows 4x6

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Strength: Bench 5x3 ~ max load

++++++++++++++++++++++++

WOD: 11 minute AMRAP ~ Assenting Ladder

1 HSPU

1 Rope Climb

1 Dumpster Dash

2 HSPU's

2 Rope Climbs

1 Dumpster Dash

3 HSPU's

3 Rope Climbs

1 Dumpster Dash....  Until time is called

**Score = number of rounds

Lisa celebrating her big 4-0!!!

Warmup: 12 minutes of

10 weighted situps

10 wall balls

10 kbs

10 cal row

++++++++++++++++++++++

WOD: Teams of 2 or 3 (only 1 athlete in motion at a time)

2 Rounds for Time

2000 meter row

150 Double Unders

100 Med ball Cleans

50 Burpee box overs

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Endurance: meet at ECC @ 530 am

Run 1 mile + Bike 10 miles + Run 1 mile