Warmup: 12 minutes of
1 Turkish Get-up
1 Dumpster Dash
1 Forward Roll
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Buy-in: 1 minute max rep Snatches 95/55#
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Strength: Push Press 4x3
*with a 2 second hold at the top
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WOD: 5 Rounds for Time
20 KBS 55/35#
20 Burpees
20 Pullups
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Sellout: Thrusters 10x2 ~ Ascending Loads
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Endurance: Meet at ECC @ 6 am
For Time:
1 mile row
2 mile run
1 mile row
Warmup: Coaches Choice
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WOD: 22 Min AMRAP of
12 Burpee Box Overs 24/20"
9 Shoulder to Over-Head 135/95#
6 Toes to Bar
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Amnesty - Pick a workout you may have missed during the week or work on a skill
============================
Warmup: 150 Double Unders
++++++++++++++++++++++++++
Strength: 4 Rounds ~ Not for Time
12 Seated Dumbell Presses
12 Dumbell High Pulls
12 Dumbell Rows (6 on each arm)
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WOD: "Karen"
150 Wallballs for Time 20/14#
Warmup: 12 minutes
10 kbs
20 meter bear crawl
30 second plank hold
40 jumping jacks
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Body Building Buy-in: 3 Rounds of the following SuperSet
10 Dumbell bent over Flies
10 Dumbell flat bench Flies
10 Dumbell alternating Hammer Curls (on each arm)
++++++++++++++++++++++
WOD: For Time
3 Rope Climbs then,
21-15-9
Hang Clean 135/95#
Dips
then,
3 Rope Climbs