Warmup: 12 minutes of
20 banded pull aparts
1 dumpster dash
2 forward rolls
20 banded monster walks
2 minutes squat therapy
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Friday Flex ~ Super Set 5 Rounds (not for time)
10 Dumbell Incline Press
10 Single Arm Dumbell or Kettlebell Rows (10 on each arm)
10 Standing Dumbell side raises
10 Flat Bench Dumbell Flies
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WOD: 12 Minute AMRAP
1 Rope Climb
6 Alternating Arm KB Snatches 55/35#
12 Calorie Row
Warmup: 8!
Calorie Row
Burpee over rower
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Buy-in: Weighted Good mornings with oly bar - 4x10
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Strength: OTM x 12 minutes
3 Snatch Grip Deadlifts
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WOD: 27-21-15-9 of
Deadlift 225/135#
Box Jumps 24/20"
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Endurance: Meet at YMCA Pool @ 6 am
Team Swim!
Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
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Strength: Bench Press 5!
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WOD: "Fight Gone Bad"
3 Rounds of
1 min Max Rep Wall balls 20/14#
1 min Max Rep Sumo Deadlift High Pulls 75/55#
1 min Max Rep Box Jumps 20/16"
1 min Max Rep Shouder to Overhead 75/55#
1 min Max Rep Calorie Row
1 min Rest