Warmup:
75 DU's
15 Air Squats
50 DU's
10 Air Squats
25 DU's
5 Air Squats
++++++++++++++++++++
Buy-in: 4x12 Ring Pushups
++++++++++++++++++++
Strength: Hang Squat Clean:
1x5, 1x3, 1x2, 3x1 ~ End with max load
+++++++++++++++++++++
WOD: 20 minute AMRAP ~ Teams of 2
2 Burpees
4 Situps
6 Jumping Lunges
200 meter run
~Increase by 2 reps each round **ONLY 1 athlete in motion at a time ***Both Athletes Run
(Example: Round 2)
4 Burpees
6 Situps
8 Jumping Lunges
200 meter run
Warmup: 4 Rounds of
30 second plank hold
20 Double Unders
10 OH Bar Lunges
++++++++++++++++++++
Buy-in: 1 min Max Rep Wall balls 20/14#
++++++++++++++++++++
Strength: Shoulder Press: 3x3, Push Press 3x2, Jerk 3x1 ~ Max Load
++++++++++++++++++++
Coordination: 6x1 min on - 1 min off
Lateral box jumps 20/16"
+++++++++++++++++++++
WOD: 5 min AMRAP
12 Shoulder to Overhead 115/75#
6 Pullups
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Endurance: meet at ECC @ 6 am
30 min AMRAP
Run to Bridge
Medball Suicides
Double Unders
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
Warmup: 8 mins of:
3 wall walks
10 broad jumps
10 dumbell thrusters
++++++++++++++++++++++++
For Time:
30 Clean & Jerks 135/95#
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am - Sunday fun run = Everyone is welcome to join!
===========================================================
Warmup: 12 minutes of
12 banded pull aparts
12 PVC Pass-throughs
12 ring pushups
12 ab mat situps
12 jumping lunges
+++++++++++++++++++++
buy-in: 2 minute max rep burpees
++++++++++++++++++++++
Strength: Sumo Deadlift 6! ~ increasing load
+++++++++++++++++++++
WOD: 5 minute AMRAP
3 Deadlifts 225/155#
6 box overs 24/20"
rest 3 minutes
5 minute AMRAP
3 Deadlifts 225/155#
6 Knees to Elbows