Warmup: 10! Of
Slam balls
med ball cleans
box dips
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Strength: OTMx8 minutes
3 Snatches
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WOD: 5 Rounds for Time
30 Situps
20 Wall Balls 20/14#
10 HSPU’s
1 Run Around the Building
Warmup: 4 rounds of:
2 mins on rower
2 minutes squat theopy
30 second L-sit Hang
30 second HS hold
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Buy-in: 20 GI Janes for time
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Strength: 3x10 One and a Half Back Squats
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WOD: OTMx 22 minutes of
Odd Mins – 10 OLY bar Over-head walking lung steps 95/55#
Even Mins – 10 Bar over burpees
*Scale reps as needed
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Endurance: Meet at ECC @ 6 am
10x 200 meter row + 200 meter run ~ self regulated rest
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#
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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