Some things never change!
Warmup: 12minutes of:
50' Banded Monster walk
8 seated dumbell presses
8 bent over rows
8 GHD situps
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Buy-in: 1 min Max rep Muscle Ups or Chest to Bar pullups
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Strength: Deadlift 4x3
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WOD: For Time
15-12-9-12-15 of
Calories Row
Thrusters 95/65#
Pullups
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Endurance: Meet at ECC @ 530
Group Bike Ride ~ 60minute Ride
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
