Warm-up: 10 Minutes of
10 Reverse Hypers
10 Banded Pull Aparts
10 Banded Chest Flies
10 Frog Hops
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Strength: Snatch Grip Deadlift 6x6 ~ Increasing Load
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WOD: For Time
15-12-9-6-3 of
Power Clean 135/95#
Box up and Overs 24/20"
Warmup: 8!
Goblet Squats
Situps
Double Unders
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Strength: Shoulder Press 6x3
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OTMx20 Minutes of
Odd Minutes - 6 Push Press 135/95#
Even Minutes - 7 Knees to Elbows
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Endurance: Meet at ECC @ 6 am
10x Parter A Row 300 meters/Partner B 10 Burpee over ball
(Cannot switch until both partners are done)
Warmup: Coaches Choice
++++++++++++++++++++++++++++++
For Time:
500 Meter Row
5 Cleans 185/115#
10 HSPU's
15 Deadlifts 185/115#
400 Meter Row
4 Cleans
8 HSPU's
12 Deadlifts
300 Meter Row
3 Cleans
6 HSPU's
9 Deadlifts
200 Meter Row
2 Cleans
4 HSPU's
6 Deadlifts
100 Meter Row
1 Clean
2 HSPU's
3 Deadlifts
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 AM Sunday Funday - Everyone is welcome!
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Warmup: 5 Rounds of
5 pullups
10 pushups
15 wallballs
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Skill work: Rope Climbs
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Strength: Back Squat 6x6
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WOD: 3 Rounds for Time
400 meter run
30 KBS 70/55#
15 Burpees
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Sellout: 30 wall balls for time 30/20#