Warmup:
4 Rounds of
5 Pullups
10 Kettlebell Deadlifts
15 Air Squats
+++++++++++++++++++++
Buy-in: 50 burpees for time
+++++++++++++++++++++
WOD: Team Jackie - 18 minute AMRAP
1000 meter row
50 Thrusters 45/33#
30 Pullups
**Score = total meters + reps
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Endurance: meet at YMCA @ 6 am
Partner Swim relay: 30 minute AMRAP
Partner A: Swims 50 meters
Partner B: Rests
Then they swap
Warmup: 10 minutes of
20 banded sumo monster walks
10 OLY bar good mornings
3 Ring skin the cats
2 Laps around the room
+++++++++++++++++++++++++
Buy-in: 4x12 Reverse HYPERS
+++++++++++++++++++++++++
Strength: 15 Minutes to Establish a Working Squat Clean Weight
+++++++++++++++++++++++++
OTM x 10 Minutes
2 Squat Cleans @ 65% or working weight
++++++++++++++++++++++++++
12-9-6-3-1 of:
Deadlift 225/155#
Bar Facing Burpees
Warmup: 4 Rounds of
5 pullups
10 pushups
15 medball cleans
++++++++++++++++++++++++++++++++++
Buy-In: 3x max rep dips
+++++++++++++++++++++++++++++++++++
Strength: OTMx 15 minutes
3 Front Squats ~ Moderate Weight (taken from the floor)
++++++++++++++++++++++++++++++++++++
WOD: 10!
KBS 70/55#
Box Jumps 30/24"
Situps
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Endurance: Meet at ECC @ 6 am
1x(50 burpees +run around the building),
2x (40 ab mat situps with + run around the building),
3x(30 pushups + run around the building),
4x(20 KBS 55/35# + run around the building)