Warmup: 12 minutes of
10 ab mat situps
10 reverse hypers
10 goblet squats
10 calorie row
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Strength/skill: 30 Squat Cleans ~ not for time
*Athletes will have 30 minutes to perform 30 squat cleans - all should be done as singles
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WOD: 5 Rounds for Time
20 Wall Balls 20/14#
20 Pushups
400 meter run
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New Haven Rugby Conditioning:
For Time: 15! of
Calories on Rower
Burpees over over
Never a dull moment during our warm-ups!
Warmup:
4 rounds:
1 dumpster dash
4 plank to prayer
6 pull ups
8 kb swings
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Strength: Sumo Deadlift 5x5
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4x 3 minute AMRAP's with 2 minutes rest between each set
1 shoulder to overhead 135/95#
1 pullup
2 S2OH
2 Pullups
3 S2OH
3 Pullups.... Until 3 minutes is up
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Endurance: meet at ECC @ 6 am
5 Rounds for time
500 meter row
Run Around the Building
Good Luck to our young but very strong Elm City Underground athlete Emma as she competes this weekend in Massachusetts! We will be PULLING for you girl....
Warmup: Coaches Choice
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WOD: 22 Minute AMRAP ~ can be done Solo or as a team of 2 athletes
10 HSPU's
20 Pullups
30 Over-head lung steps 45/35#
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Amnesty - Pick a workout you may have missed during the week or work on a skill
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Warmup: 10 minutes of
10 calories on rower
10 wall balls
10 step-ups with wall ball
10 pushups
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Buy-in: 10 minutes practicing Hand Stand Walks
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Strength: Back Squat 10-8-6-4-2 ~ Increasing Loads
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OTMx20 minutes of
ODD minutes: 10 box jumps 30/24"
Even minutes: 5 burpee toes to bar
