Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
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Strength/Skill: Hang Snatch 5! ~ Increasing Loads
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WOD: 3 Rounds for Time
500 meter row
6 Snatches 135/95#
18 Burpees
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Sellout: New Haven Rugby Conditioning
5 Rounds of ~ not for time (Lap = wall to wall and back to wall)
1 Yoke Lap
2 Prowler Laps
3 Single Arm Over-head KB walk
Warmup: 5 Rounds ~ Not for Time
5 Pullups
10 Pushups
15 Air Squats
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Buy-in: 3x (10 GHD or Ab Mat Situps + 10 GHD Hip Extensions or Superman's)
+++++++++++++++++++++++++++++
Strength: Deadlift 5! ~ Increasing Loads
+++++++++++++++++++++++++++++
WOD: "Grace"
30 Clean & Jerks for Time 135/95#
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Endurance: Meet at ECC @ 6 am
3x Death by burpees + 10 meter sprints
*with 2 minutes rest after the last person fails
SATURDAY
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Warmup: Coaches Choice
+++++++++++++++++++++++
WOD: 10 Rounds for Time
3 HSPU's
5 Power Cleans 185/115#
7 Burpee Box Overs 24/20"
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SUNDAY
Amnesty - Pick a workout you may have missed or work on a skill
***7 AM Sunday Funday - Everyone is welcome!!!
================================
Warmup: 12 minutes of
300 meter row
10 Ab mat or GHD Situps
20 jumping jacks
30 Mountain Climbers
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Strength: Front Squat 7x5
++++++++++++++++++++++++
WOD: 3 Rounds for time
10 Toes to Bar
20 Wall Balls 20/14#
30 Double Unders