Have you checked out Xan's free Community Yoga class on Sundays at 9:00am? Check the white board for details and get your flex(ibility) on!
Warmup: 10 minutes of
10 calorie row
10 OHS
10 KBS
10 Situps
+++++++++++++++++++++
Strength/Skill: Squat Clean 30x1 ~ Not For Time (Increasing Loads)
++++++++++++++++++++++
WOD: "Elizabeth"
21-15-9
Squat Cleans 135/95#
Ring Dips
--------------------------
Endurance: Meet at ECC @ 6 am
10x 10 KBS + 200 meter sprint (rest=Work)
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: 7 minute AMRAP:
15 Push Press 135/95#
15 Push Press 155/105#
15 Push Press 185/135#
rest 3 minutes
7 Minute AMRAP:
15 Power Cleans 135/95#
15 Power Cleans 155/105#
15 Power Cleans 185/135#
==========================
Amnesty - Pick a workout you may have missed during the week or work on a skill
**7 am Sunday Funday ~ Everyone is welcome even non members
==========================
Warmup: 10 minutes of
20 meter banded walks
20 banded deadlifts
20 banded standing flies
20 wipers
++++++++++++++++++++
Strength/Skill: 20-30 HSPU's ~ not for time
++++++++++++++++++++
4x3 Minute AMRAP's of
3 HSPU's
3 Bar Muscle Ups
3 Box Jump Overs 24/20"
2 Minute Rest between each round
++++++++++++++++++++++++++++
Strength: OTMx8 Minutes
3 Thrusters 135/95#
Lisa tackling the box jumps after a stormy run on Tuesday!
Warmup: 3 Rounds - Not for Time
10 OHS
10 Hand Release Pushups
10 Weighted Supermans
10 Weighted Situps
++++++++++++++++++++++
Speed Strength: Half "Linda"
5! of
Deadlifts 1.5xBW
Bench 1x BW
Clean .75xBW
***6 minute CAP
Rest 10 minutes then,
5 Rounds of
15 Double KB Sumo Deadlifts 55's/35's
10 Double KB Russian KBS
5 Double KB Shoulder to Over-head
400 meter run
