Warmup: 12 minutes of
5 Heaving Snatch Balance
7 Floor Presses
9 Ring Rows
12 Box Jumps
+++++++++++++++++++++++
Strength: Deadlift 5x5
+++++++++++++++++++++++
WOD: "Angie"
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Fierce! Bonnie showing her strength on some clean & jerks!
Warmup: 3 Rounds of
2 Forward Rolls
4 Wall walks
6 Plank to Prayer
8 Leg Swings (on each leg)
10 Box Jumps
++++++++++++++++++++++++++++++++++++
Strength: 15 minutes to establish a working Squat Clean & Jerk
++++++++++++++++++++++++++++++++++++
WOD: 5 Rounds for Time
6 Clean and Jerks @ 65% of working weight
12 Deadlifts @ same weight
24 DU's
400 meter run
+++++++++++++++++++++++++++++++++++
Sellout: 3xmax rep shoulder to OH @ 50% BW
==========================================
Endurance: 30 minute AMRAP
5 Tire Flips
10 Pushups
15 KB Lunges
Run Around the building
Warmup: Coaches Choice
WOD: "Tommy V"
For Time:
21 Thrusters 115/75#
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
=============================
SUNDAY
Amnesty - pick a workout you may have missed during the week or work on a skill
Reminder: Sunday Funday is a standing Class @ 7 am ~ Everyone is welcome even non-members
==============================
MONDAY
Warmup: 3 Rounds of
200 meter row
15 OHS with OLY bar
10 Ring Pushups
++++++++++++++++++++
Buy-in: 1 minute max rep HSPU's
++++++++++++++++++++
Strength: 12-9-6-3 of
1.5 Front Squats + 20 later plate jumps after each set
++++++++++++++++++++
WOD: 50 Burpees for time with 10 wallballs at the top of each minute