Warmup: 2 rounds:
300 meter row
10 box jumps
20 lunges
10 med ball cleans
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Strength: Hang Clean 1x10, 2x6, 3x3, 3x1
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WOD: 5 Rounds for time
20 Hand Release Pushups
400 meter run
15 Chest to bar Pullups
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Endurance: Meet at ECC @ 6 am
30 Minute AMRAP
7 Tire Flips
14 Tire jumps
1 Run Around the Building
Warmup: Coaches Choice
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Happy 30th Birthday to Julia Gulia!!!
Julia's "Three Decades in Three Parts"
Decade #1: 5 Min AMRAP
6 Front Squats 135/95#
6 Push Press 135/95#
30 Double Unders
Rest 5 Minutes
Decade #2: 2 Rounds of
15 KBS 55/35#
1 Dumpster Dash
15 Burpees
1 Dumpster Dash
15 Situps
1 Dumpster Dash
15 Kettlebell High Pulls 55/35#
1 Dumpster Dash
Rest 5 Minutes
Decade #3: For Time
30 Power Cleans 135/95#
30 Box Jumps 30/24"
*Top of Each Minute perform 6 pushups until completion
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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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Warmup:
500m Row
10 Wall Balls
400m Row
15 WB
300m Row
20 WB
+++++++++++++++++++++++++++
Buy-in: 1 min max rep KBS 70/55#
++++++++++++++++++++++++++++
Strength: Snatch Grip Deadlift 5x5
++++++++++++++++++++++++++++
WOD: 10!
Floor Presses @ 75% BW
Burpees
With 1 dumpster dash between each round
Tyler flying high during the burpees
FRIDAY
Warmup: 3 rounds of:
10-weighted supermans
2 forward rolls
10 banded pull aparts
50 meter high knees
50 meters back pedal
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Strength: Seated Dumbell Press 6x5
++++++++++++++++++++++++++++
WOD: "Annie"
50-40-30-20-10
Double Unders
Ab Mat Situps
