Warmup: 12 minutes of
5 Heaving Snatch Balance
7 Floor Presses
9 Ring Rows
12 Box Jumps
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Strength: Sumo Deadlift 7!
++++++++++++++++++++++
WOD: 3 Rounds for Time
Run Around the Building
15 Power Snatches 95/55#
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Endurance: Meet at YMCA Pool @ 6 am
5x100, 10x50, 5x200 Rest = Work
Warmup: 2 rounds:
300 meter row
10 box jumps
20 lunges
10 med ball cleans
+++++++++++++++++++++++
Buy-in: 4x10 Weighted Reverse Hypers (use medball for weight)
+++++++++++++++++++++++
Strength: Shoulder Press 8x3
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WOD: 2 Rounds For Time
800 meter run
20 KBS 70/55#
20 Pullups
+++++++++++++++++++++++
Sellout: OTMX10 minutes
2 Thrusters @ 75% BW
Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
+++++++++++++++++++++++++
Strength: OTMX12 minutes
2 - Clean & Jerks
+++++++++++++++++++++++++
WOD: 3 Rounds of
1 minute max rep burpees
1 minute rest
1 minute max rep KBS 55/35#
1 minute rest
1 minute max rep goblet squat lunges
1 minute rest
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Endurance: meet at ECC @ 6 am
5 Rounds for Time
300 meter row
Med ball suiside
12 box jumps
6 tire flips