Saturday

Warmup: Coaches Choice

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

WOD: With a running clock

2K Row

rest 2 minutes

"Grace" - 30 Clean & Jerks for Time 135/95#

rest 2 minutes

"Fran" - 21*15*9 of Thruster 95/65# & Pullups

rest 2 minutes

2K Row 

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Sunday

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

Sunday Funday ~ 7 am - Everyone welcome, even non members

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Monday

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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Week 5 of 6 for Super Sets!!!

Super Set x 4 ~ Not for time

A - Front Squat x 10

B - Romanian Deadlift x 8

C - Backwards or Side Step-ups x 8

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WOD: 10 minute AMRAP

10 Wall balls 20/14#

5 Toes to Bar  

Gerald getting some nice depth on the 1.5 squats on Thursday.  You are impressing us all--keep up the hard work!

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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Super Set x 4 ~ Not for Time

A - Deadlift x 10

B - Dumbell Weighted Reverse Hypers x 12

C - Trap bar Squats x 6

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WOD: For Time

800 meter run then,

27-21-15-9-15-21-27 of

Push Press 95/65#

Toes to Wall then,

1 mile run

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!