Warmup: 15 Athlete's Choice
+++++++++++++++++++++++
Strength: One and a half Front Squats 3x10 @ 50% of BW
+++++++++++++++++++++++
WOD: For Time
1000 meter row
50 Double Unders
40 KBS 55/35#
30 Pullups
20 Alternating KB Snatches 55/35#
10 HSPU's
800 Meter run
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Endurance: meet at ECC @ 6 am
30 minute AMRAP
Run around the building
Med ball suisides
20 Double Unders
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
==================================
Amnesty - Pick a workout you may have missed during the week or work on a skill.
*7 am Sunday Funday ~ Everyone welcome!
====================================
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