Warmup: 15 minute ~ Athlete's Choice
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Buy-In: 5x8 Reverse Hypers
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Strength: OTM x 15 Minutes
3 - Front Squats (taken from the floor)
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WOD: 3 Rounds for Time
10 Clean & Jerks 155/105#
50 Double Unders
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Endurance: meet at ECC @ 6 am
3, 4 or 5 x hill repeats (come see where we are going)
Saturday
Warmup: Coaches Choice
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Daniel Hansen
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
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Sunday
Sunday Funday ~ 7 am --> Everyone welcome
Amnesty/Open Gym 8 & 9 am --> Pick a workout you may have missed, or work on a skill or create your own workout.
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Monday
Warmup: 15 minutes of
20 meter high knees
20 meter grape vine
20 meter frog jumps
20 meter bear crawl
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Strength: OTM x 12 minutes
3 Snatches (power or squat ~ athlete's choice)
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OTM x 24 minutes of (or 8 rounds of the following triplet)
1st minute - 5 plate burpee with OHS
2nd minute - 5 burpee pullups
3rd minute - 5 burpee box overs
**then repeat on the minute for 8 more rounds
Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
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Body Building Buy-in: 15 minutes (this should be treated as one big super set) ~ Not for Time
20 banded pull aparts
20 banded tricep push downs
20 banded face pulls
20 seated dumbell curls
20 banded flies
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Bench: 6x5 with 8-12 ring dips after each set
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WOD: 21-15-9
Calorie Row
Floor Presses @ 1/2 BW
