Warmup: 12 minutes Athlete's Choice
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Strength: Snatch Grip Deadlift 6x3 ~ Moderate weight
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WOD: "Annie"
50-40-30-20-10
Double Unders
Ab Mat Situps
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Rugby Conditioning: 15 minute AMRAP
150 meters row
10 Burpees
40 meter farmers carry
Warmup: 3 Rounds ~ Not for Time
12 back extensions
9 pushups
7 box jumps
5 pullups
1 dumpster dash
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Strength: OTMX 8 mInutes
3 Push Presses
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WOD: 15 Min AMRAP
3 Push Presses 95/65#
5 Pullups
7 Box Jumps 30/24"
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Endurance: Meet at ECC @ 6 am
30 Minute AMRAP
400 meter run
300 meter row
50 DU's
Warmup: Athlete's Choice
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Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes
Scroll for scaling options.
Variations:
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.
Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl
Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
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Amnesty - pick a workout you may have missed during the week or work on a skill
**7 am - Sunday Funday = Everyone welcome even non members
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Warmup: 12 minutes of
10 calorie row
4 plank to prayer
10 KBS
4 forward rolls
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Strength: Back Squat 5x5
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WOD: 18 minute AMRAP
60 Snatches 75/45#
150 DU's
20 Bar Muscle Ups or Chest to bar pullups
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Rugby Conditioning: 20 minute AMRAP
400 meter run
12 KBS
12 box overs
12 Calorie Row