Warmup: 5 rounds of
10 meter bear crawl
10 ghd situps
10 dumbbell presses
10 oly bar bent over rows
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Buy-in: 3 Rounds of
15 GHD Situps
15 Jumping Lunges
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WOD: Teams of 2 or 3 ~ 30 minute Cindy
Complete as many rounds as possible in 30 minutes of
5 Pullups
10 Pushups
15 Air Squats
*ONLY 1 athlete in motion at a time
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Endurance: Meet at ECC @ 6 am
Team bike ride with Woody
Warmup: 12 minutes of
10 ab mat situps
10 reverse hypers
10 goblet squats
10 calorie row
+++++++++++++++++++++
Strength/skill: 30 Squat Cleans ~ not for time
*Athletes will have 30 minutes to perform 30 squat cleans - all should be done as singles
+++++++++++++++++++++
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
++++++++++++++++++++++++
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
