Warmup: 3 Rounds of
300 meter row
2 Rope Climbs
3 Heaving Snatch Balances
++++++++++++++++++++++
Buy-in: 1000 meter row for time
++++++++++++++++++++++
OTMx20 Minutes:
Odd minutes: 3 Snatches 135/95#
Even minutes: 3 HSPU's
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Endurance: meet at ECC @ 6 am
3, 4 or 6 x 800 meter repeats - 1/2 rest to work
Warmup: 8!
Calorie Row
Burpee over rower
+++++++++++++++++
Buy-in: 1x Max time Hand Stand Hold ~ against the wall or free style
+++++++++++++++++
Strength: Deadlift 8x3 ~ Increasing load
+++++++++++++++++
WOD: For Time
30-20-10 of
Thrusters 95/65#
Box Jumps 24/20"
Warmup: 4 Rounds of
5 pullups
10 pushups
15 medball cleans
++++++++++++++++++
Buy-in: 1 min Max Rep Toes to Bar
++++++++++++++++++
Strength: 6x the complex of
3 power cleans
2 hang squat cleans
1 power jerk
*the complex must be done unbroken ~ not fast
*athletes are asked to increase the load
*Self regulated rest
+++++++++++++++++++
WOD: OTMx20 minutes of
Odd minutes: 10 burpees
Even minutes: 30 Double Unders
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Endurance: meet at ECC @ 6 am
OTM x 24 minute
Odd minutes: Row 40 seconds
Even Minutes: Run 40 seconds