Warmup: 4 Rounds ~ Not For Time
2 Laps around the room
10 Toes to wall
10 OLY Bar OHS
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Super Set x 4 ~ Not for Time
A - Snatch Grip Deadlift x 4
B - Lateral Plate Jumps x 12
C - Front Rack Reverse Lunge x 6 (on each leg)
++++++++++++++++++++++++++++++++++++++
WOD: 10!
Deadlift 225/155#
Ring Dips
Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 wall walks
4 box jumps
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Super Set x 3 ~ Not for Time
A - Shoulder Press x 8
B - Single KB row x 10
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"Filthy Fifty"
For Time
50 box jumps 24/20"
50 Jumping Pullups
50 KBS 35/25#
50 Lunges
50 Knees to Elbows
50 Shoulder to Overhead 45/33#
50 Back Extensions
50 Wall balls 20/14#
50 Burpees
50 Double Unders
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Endurance: meet at ECC @ 6 am
Filthy filthy fifty! Do Filthy Fifty with 200 meter run after each movement
Warmup: Coaches Choice
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Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
"Riley"
For Time:
1.5 mile run
150 burpees
1.5 mile run
**with a weighted vest
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Amnesty - pick a workout you may have missed during the week or work on a skill
**7 am Sunday Funday ~ Everyone is invited!
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Warmup: 12 minutes of ;)
2 box jumps
2 jumping pullups
2 kbs
2 lunges
2 knees to elbows
2 oly bar shoulder to overhead
2 back extensions
2 wall balls
2 burpees
2 double unders
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Last week of our 6 week superset cycle!!! Great job everyone
Super Set x 4 ~ Not for Time
A - Box Squats x 6
B - Deficit Trap Bar Deadlift x 10
C - Alternating leg explosive step-ups
+++++++++++++++++++++++++++++++
WOD: 21-15-9
Calorie Row
Snatches 95/65#
