Warmup: 3 Rounds of
1 dumpster dash
10 OLY bar Over-head walking lung steps
20 ab mat situps
++++++++++++++++++++++++
Buy-in/Skill Work: Ring Muscle Up Progressions
++++++++++++++++++++++++
Strength: Back Squat 1x10, 3x6, 3x3
++++++++++++++++++++++++
WOD: 2 Rounds for Time
800 meter run
50 jumping lunges holding med ball 20/14#
50 med ball cleans
Warmup: 3 Rounds of
10 10 meter jogs
10 Single leg deadlifts
10 pushups
10 toes to wall
+++++++++++++++++++++
Buy-in: HSPU's 10x2 ~ Strict
+++++++++++++++++++++
Strength: OHS 8x3
+++++++++++++++++++++
WOD: For Time
800 meter run
5 HSPU's
40 KBS 70/55#
400 meter run
10 HSPU's
30 KBS
200 meter run
15 HSPU's
20 KBS
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Endurance: meet at ECC @ 6 am
10, 15, or 20 minute out and back ~ no rest (negative split)
Special Labor Day Schedule - ONLY 1 Class @ 9 am!
Warmup: 10 minutes of
10 jumping lunges
10 pushups
20 mountain climbers
20 calorie row
++++++++++++++++++++++
Body Building Buy-in: 5 Round SuperSet (not for time)
8 Dumbell Bent over flies
8 Dumbell Front Raises
16 Dumbell Presses
16 Dumbell Shoulder shruggs
+++++++++++++++++++++++
WOD: 10 Rounds for Time
1 Dumpster Dash
7 Deadlifts 135/95#
20 Double Unders