Rich, Chris, Marie, Sarah, and Justine crush the 1000m row in Monday's "Dumbbell Hell"!

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

++++++++++++++++++++++++++

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

+++++++++++++++++++++++++++

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

+++++++++++++++++++++++++++

WOD: "Karen"

150 Wallballs for time 20/16#

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

+++++++++++++++++++++++++

Buy-in:  Clean grip hang snatch 8x4

+++++++++++++++++++++++++

Strength: OHS 6x6

++++++++++++++++++++++++

WOD: "Toodle" - Happy Birthday Deb

For Time

56 Front Squats 115/75#

56 Chest to Bar Pullups

56 Snatches 115/75#

56 Bupees

56 Cal Row

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Endurance: Meet at ECC @ 6 am

"Endurance Toodle"

4 Rounds for time 

14- 10 meter shuttle runs

14 Ring Rows

14 Box Jumps 24/20

14 Calorie Row 

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++

OTM x 10 minutes 

2 Snatches ~ athlete can add weight

rest 2 minutes

OTM x 10 Minutes

2 - Clean & Jerks ~ athlete can add weight 

Rest 5 minutes

"Mr Joshua" - SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

First posted 10 October 2008

5 Rounds for Time

400 meter run

30 GHD Situps

15 Deadlifts 250/160#

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday ~ everyone is welcome - even non members

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Monday

Warmup: 5 Rounds of

5 Pullups 

10 Pushups

15 Air Squats

+++++++++++++++++++

Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

++++++++++++++++++++++++++

Strength: Clean & Jerk 1x5, 3x3, 3x1

++++++++++++++++++++++++++

WOD: 12 minute AMRAP

1000 meter row then, (only do the row once)

10 Pushup position dumbell row

10 dumbell Cleans

10 dumbell push press

10 dumbell front squats

**Athlete picks dumbell weight