SATURDAY

Warmup: 3 Rounds

Banded Forward Monster Walk - 20 Steps

Banded Side Steps - 20 Steps

Hand Stand Walks - 20 Steps

200 meter row

++++++++++++++++++++++++

"Bulger"

10 Rounds for Time

150 meter run

7 Chest to Bar Pullups

7 Front Squats 135/95#

7 HSPU's

------------------------------------------

SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

**Sunday Funday - 7 am ~ Everyone is welcome!

==================================================================

MONDAY

Warmup: 10 minutes of

150 meter row

10 box step ups

8 pushups

over head squat therapy ~ against the wall

+++++++++++++++++++++++++++++++++++

Strength: OHS 6x3 - Increasing Loads

+++++++++++++++++++++++++++++++++++

WOD: 12-9-6

OHS 95/65#

Dips

2x ab mat situps

800 meter run

Warmup: 8!

Weighted Step-ups

Dips

Kettlebell Upright Rows

++++++++++++++++++++++

Skill - 3 Rounds ~ not for time

2 Rope Climbs

12 OLY bar bent over rows

++++++++++++++++++++++

OTMX 10 Minutes

3 Snatches (touch and go) ~ Athlete picks the weight

++++++++++++++++++++++

WOD: For Time

30-20-10 of

Calorie Row

Knees to elbows

Alternating Arm Kettlebell Snatch 55/35#

Warmup: 4 Rounds of

300 meter row

4 Hand Stand Walks

3 Jogs around the room jumping over benches

2 forward rolls

++++++++++++++++++++++++++++++++++++++

Strength: Bench 6x3

++++++++++++++++++++++++++++++++++++++

WOD: 22 minute AMRAP

Max rep shoulder to overhead 95/65#

*each time the bar hits the floor - the athlete runs around the building

*Score = total number of reps in the allotted time

---------------------------------------------------------------------

Endurance: meet at ECC @ 6 am

15, 20 or 30 minute out and back run