Easton gets in on the rope climbing action on Wednesday!

Warmup: 4 round of

7 shoulder presses

7 stiff legged dead lifts

7 box jumps

7 wall to wall jogs

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

Super Set x 6 ~ not for time

A - 1.5 back squats x 6

B - Lying Hip abductions x 6 (on each leg)

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

WOD: Teams of 2 or 3 athletes

For Time:

100 Calorie Row

100 Pullups

75 Calorie row

100 Pushups

50 Calorie Row

100 Situps

25 Calorie Row

100 Air Squats 

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Endurance: ECC Duathlon-ish ~ Meet at ECC @ 530 for a bike ride to the YMCA Pool where we will swim (athlete picks length) and then ride back! Make sure you are on time to leave at 530. All athlete welcome ~ even non members!

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#

-------------------------------

Endurance: Meet at ECC @ 6 am

1 mile run then,

15! of

Burpees

Ab Mat situps

with 100 meter row between each round

***Start Planning now for Thursday's Endurance! Elm City Duathlon

Meets at ECC @ 530 am ~ bike to YMCA ~ swim then bike back

Dust off that bike now!