Saturday

Warmup: Coaches Choice

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Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

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Sunday

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

* 7 AM ~ Sunday Funday - All athletes welcome even nonmembers

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Monday

Warmup: 10  minutes of

250 meter row

30 second pullup hold

10 wall balls

30 second Hand stand hold

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Bench 6x3 - Increasing loads with 10 ring rows after each set

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3 minute max calorie row

1 minute rest

2 min max rep single arm dumbell or kettlebell snatch

1 minute rest

1 minute max rep DU's

Rest 2 minutes and do it 2 more times ~ totaling 3 rounds 

Warmup: 10 minute AMRAP

10 Ring Pushups

10 Thrusters

1 Dumpster Dash

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Strength: Deadlifts: 30-20-10 ~ must be done unbroken

with 20 GHD Situps after each set

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WOD: For Time

10 HSPU's 

10 Deadlift 315/185#

30 DU's

8 HSPU's

8 DL's

30 DU's

6 HSPU's 

6 DL's

30 DU's 

4 HSPU'

4 DL's

30 DU's

2 HSPU's

2 DL's

30 DU's

Warmup: 4 Rounds ~ not for time

250 meter row

60 ft Hand Stand Walk or Bear Crawl

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Strength: Seated Dumbell Press 6x6

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WOD: For Time

1000 meter row then,

3 x 3 minute AMRAP ~ with 1 minute rest between each round

9 Shoulder to Overhead 95/65#

9 Box Jumps & Over 24/20"

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim ~ 150 meter focus