Burpees, sit-ups, rowing, oh my! Tuesday's 6:00am Endurance is the place to find your pace.
Warmup: 10 minutes of
10 back squats
10 pushups
10 situps
10 pullups
10 KBS
++++++++++++++++++
Super Set x 4 ~ Not for Time
A - KB Banded Bench x 6
B - KB Skull Crushers x 10
C - Pause Ring Dips x 6 (pause at bottom)
+++++++++++++++++++++++++++++++++++
WOD: 5 Rounds for Time
400 meter run
30 jumping lunges
2 Rope Climbs
Cintia pushing through a set of thrusters. Glad you're a part of our community--keep up the solid work!
Warmup: 12 minutes of
30 meter farmers carry
2 minutes of squat therapy
30 second L-Sit holds
12 reverse hypers
++++++++++++++++++++++
Super Set x 3 ~ Not for Time
A - OHS x 6
B - Single Arm Over head KB Reverse Lunge x 6 (on each leg)
+++++++++++++++++++++++
WOD: "Nancy"
5 Rounds for Time
400 meter run
15 OHS 95/65#
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Endurance: Meet at ECC @ 6 am
1 mile run then,
15! of
Burpees
Ab Mat situps
with 100 meter row between each round
Warmup: Coaches Choice
+++++++++++++++++++++
For Time: 3 Round of
400 meter run
10 Snatches 135/95#
20 Pullups
then,
3 Rounds of
400 meter run
10 Pullups
20 Snatches 75/55#
(No Rest between sets)
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Elm City Closed! We will be volunteering and running at the D4D in West Haven 5K
No Classes or Sunday Funday --> Come join us for some West Haven outside fun!
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Warmup:
2 minute DU Practice
3 rounds of
10 Inch worms
10 KBS
20 banded pull aparts
+++++++++++++++++++
Super Set x 5 ~ Not For Time
A - Shoulder Presses x 10
B - Chest to Ring Pullups x 4
+++++++++++++++++++++++
WOD: 10! of
Power Clean 175/115#
HSPU's
3x Double Unders
