Warmup: 3 Rounds ~ Not for Time
20 banded pull aparts
20 calories on rower
20 jumping lunges
20 ab mat situps
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Strength: Bench 3x max reps @ 50% BW
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WOD: 4 Rounds for Time
Run around the building
12 Thrusters 95/65#
12 Bar Facing Burpees
Warmup: 10 minutes of
1 Dumpster Dash
2 Forward rolls
3 HSPU's
6 KBS
10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)
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Strength: Front Squat 3x20 with 10 box jumps after each round
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WOD: 3 Rounds for Time
30 Wall Balls 20/14#
30 DU's
400 Meter Run
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Endurance: Meet at ECC @ 6 am
3x Death by burpees + 10 meter sprint
*2 minutes rest after last person finishes
Warmup: Coaches Choice
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Super Saturday: "Badger"
3 Rounds for Time
30 Squat Cleans 95/65
30 Pullups
800 meter Run
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Amnesty - Pick a workout you may have miss during the week or work on a skill
*7 am Sunday Funday - Everyone welcome even non members
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Warmup: 3 rounds ~ not for time
200 meter row
4 wall walks
8 weighted step-ups
16 Double Unders
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Buy-in: 15 minutes of shoulder mobility ~ coaches choice
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Strength: Split Jerk 6x3
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WOD: For Time
400 meter run then,
30-20-10 of
Hang Cleans 95/65#
Power Jerk 95/65
*with 2 rope climbs between sets, then
500 meter row