Warmup: 10 minute ~ Athlete's Choice
+++++++++++++++++++++++++++++++
SuperSet ~ Not for time
4 Rounds of
Lying Dumbell Flies x 12
Standing KB High Pull x 12
Dips x 12
Weighted Ring Rows x 12
+++++++++++++++++++++++
OTMx 10 minutes
1 Rope Climb
+++++++++++++++
SuperSet #2 ~ Not for Time
4 Rounds of
10 Dumbell Bench Presses
10 Seated Dumbell Curls
6 OLY bar Roll outs
+++++++++++++++++++
OTMx12 minutes of
100 meter Sprints
Warmup: 10 minutes ~ Athlete's Choice
+++++++++++++++++++++++++++++++
Buy-in/Open Prep: 3 minutes max rep HSPU's
+++++++++++++++++++++++++++++++
Strength: OTM x 10 minutes
2 - Clean & Jerks ~ Athlete Pick Weight
++++++++++++++++++++++++++++++++
WOD: Team of 2 Athletes: 20 minute AMRAP of
"Karen" - 150 Wall balls 20/16#
"Grace" 30 Clean & Jerks 135/95#
"Cindy" 5 Pullups, 10 Pushups, 15 Air Squats with the time remaining
-----------------------------------------------------------------------------------
Endurance: meet at ECC @ 6 am
Run - 30 minute AMRAP
2 minutes on
1 minute off
**Max distance
Warmup: 10 minutes of
1 Dumpster Dash
2 Forward rolls
3 HSPU's
6 KBS
10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)
++++++++++++++++++++++++++++++++++++++++++++++++++++
Buy-In: 3 minute max rep wall balls
++++++++++++++++++++++++++++++
Strength/Skill: OTM x 10 minutes of
2 Snatches ~ athlete picks weight
++++++++++++++++++++++++++++
WOD: For Time
500 meter row
30 Alternating Dumbell Snatches 55/35#
3 Rounds of "DT" - which is...
12 Deadlift 155/105#
9 Hang Cleans 155/105#
6 Jerks 155/105#
30 Alternating Dumbell Snatches 55/35#
500 meter row
-------------------------------------------------------
Rugby/Conditioning: 20 Down by 2 of:
KBS 55/35#
Box Jumps 24/20"
