Keep up the awesome work, Judo
Wamup: 3 rounds of
30 jumping jacks
20 mountain climbers
10 OLY bar OH walking lunges
5 HSPU's
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Strength: OTMx8 mins
5 - Front Squat @ BW ~ Taken from the floor
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WOD: "Fight Gone Bad"
3 Rounds of Max Reps for 1 minute while at the following stations
Wall balls 20/16#
Sumo Deadlift High Pull 75/55#
Box Jumps 20/16"
Shoulder to Over-Head 75/55#
Calories on Rower
1 minute rest
Warmup: 4 Rounds of
20 Banded Sumo Steps
15 OHS ~ with OLY Bar
10 KBS
6 Dips
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Buy-in: 1 min max rep C2B
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Strength: Jerks 3x3, 3x2, 3x1
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WOD: OTMx20 minutes
ODD Minutes - 3 Shoulder to OH 135/95#
Even Minutes - 7 Toes to Bar
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Endurance: meet at ECC @ 6 am
20! of
Burpees
Situps
DU's
with 100 meter row between each set
Saturday
Warmup: Coaches Choice
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Back Squat 4x6
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WOD:
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.
"Brehm"
For Time:
10 Rope Climbs
20 Back Squats 225/155#
30 HSPU's
40 Calorie Row
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Sunday
Amnesty – Pick a workout you may have missed during the week or work on a skill
*Sunday Funday group at 7 am ~ Everyone Welcome!
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Monday
Warmup: 10 minutes of
1 dumpster dash
10 KBS
50 meter bear crawl
10 burpees
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Buy-in: 1 min Max Rep Thrusters 95/65#
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Strength: Snatch Grip Deadlifts 6! ~ Increasing Load
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WOD: 10 min AMRAP
15 cal row
5 deadlifts 225/135#
15 cal row
10 deadlifts
15 cal row
15 deadlifts.... Until time is called
