Warmup: 3 rounds of
12 weighted step-ups
3 forward rolls
1 dumpster dash
12 dumbell shoulder presses
+++++++++++++++++++++++++
Buy-in: 4x8 Reverse Hypers
+++++++++++++++++++++++++
Strength: Thrusters 3x3, 3x2, 3x1
++++++++++++++++++++++++++
WOD: "Fran"
21-15-9 of
Thrusters 95/65#
Pullups
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Rugby Conditioning: 6x max distance farmers carry for 2 minutes ~ 2 minutes rest between each round
Warmup: 15 minutes of
30 banded pull aparts
20 standing banded high pulls
10 medball cleans
+++++++++++++++++++++++++
Buy-in: 4x10 ring pushups
+++++++++++++++++++++++++
Strength: Split Jerks ~ Taken from the rack
3x3, 4x2, 6x1 ~ should end heavy!
++++++++++++++++++++++++++++
WOD: 3 Rounds for Time
30 Shoulder to Over-Head 95/65#
60 Air Squats
90 DU's
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Endurance: Meet at ECC @ 6 am
2 or 3 x (800, 300, 500) ~ Rest = 1/2 work
Saturday
Warmup: Coaches Choice
++++++++++++++++++++++
Ryan McGhee | Age 21
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
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Sunday
Sunday Funday - 7 am ~ Everyone welcome! Even non-members
8 am & 9 am - Amnesty/Open Gym - Pick a workout you may have missed. Makeup your own. Or work on a skill
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Monday
Warmup: 10 minutes of
10 meter banded monster walk
10 kbs
10 pushups
10 ghd situps
+++++++++++++++++++++++++++++
Buy-in: Coaches Game
+++++++++++++++++++++++++++++
Strength: OTM x 12 minutes
5 Back Squats ~ moderate weight (athlete's choice)
+++++++++++++++++++++++++++++
WOD
7 minute AMRAP:
7 Wall balls 20/16#
7 Burpees
Rest 3 minutes
7 minute AMRAP:
7 KB Thrusters
7 10-meter sprints
Rest 3 minutes
7 Minute AMRAP
7 KB lunges
7 Cal Row
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New Haven Rugby Conditioning: 10 minute amrap
1 ab mat situp + 1 burpee over ab mat
2 ab mat situps + 2 burpees over ab mat
3.... until time is called
