Saturday

Warmup: Coaches Choice

+++++++++++++++++++++

Super Saturday

For Time:

1000 meter row then

24-21-18-15-12-9-6-3 of

KBS 

Pullups 

*with 30 Double Unders after each set 

Then,

1000 meter row 

*****No Rest

==================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill.

*7 am Sunday Funday ~ Everyone welcome!

====================================

Monday

Warmup: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

++++++++++++++++++++

Strength: Snatch Grip Shoulder Press: 3x8 @ 33% of BW

++++++++++++++++++++

WOD: 12! of

Floor Presses @ 75% of BW

Burpees

Ab Mat situps

Warmup: 15 minutes Athletes Choice

++++++++++++++++++++++++++++++

Buy-in:

4x10 Reverse Hypers

4x10 GHD Situps

+++++++++++++++++++++

WOD: For Time

40 Push Presses 95/65#

800 meter run

Then,

40-30-20-10 of

Burpees

Situps

then,

800 meter run

40 Push Presses

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

+++++++++++++++++++++++++

Buy-in: 5 minute Double Under or Triple Under practice

+++++++++++++++++++++++++

Strength: OHS 6x3

++++++++++++++++++++

WOD: Teams of 2 15 minute AMRAP

Athlete 1 rows 200 meters

Athlete 2 Max rep Over-Head Squat 75/45#

*Athletes must switch after the completion of the row

**Score = total number of OHS

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Endurance: meet at YMCA Pool @ 600 am

Team Swim