Warmup: 12 minutes of
20 banded pull aparts
1 dumpster dash
2 forward rolls
20 banded monster walks
2 minutes squat therapy
++++++++++++++++++++++
Strength: 10 minutes to establish a max weight power Clean
++++++++++++++++++++++
WOD: 10 Rounds for Time
3 Deadlifts 155/105#
5 Hang Cleans 155/105#
20 Double Unders
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Endurance: Meet at ECC @ 6 am
2 Rounds for time
25 Pullups
50 Pushups
75 Air Squats
1 mile Run
Warmup: Coaches Choice
+++++++++++++++++++++
Super Saturday WOD: For Time
800 meter Run then,
6 Rounds of
5 Power Snatches 135/95#
10 Toes To Bar
15 Wall Balls 20/14# then,
1 Mile Run
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Amnesty - Pick a workout you may have missed or work on a skill
*7 am Sunday Funday --> Everyone Welcome!
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Warmup: 60 Med ball Squat Clean
++++++++++++++++++++++++++++
WOD: For Time
800 meter run
40-30-20-10 of
Burpees
Box Jumps 24/20"
KBS 55/35#
800 meter run
Warmup: 15 minutes
Athlete's Choice
+++++++++++++++++
Strength: Thruster 6! ~ Not For Time (Increasing Loads)
++++++++++++++++++
WOD: Death by Push-ups + Situps
Minute 1: 1 pushup + 1 Situp
Minute 2: 2 pushups + 2 Situps
Minute 3: 3 pusups + 3 Stiups
continue until failure...