Warmup: 12 minutes of
3 skin the cat
6 ring pushups
12 ghd situps
24 walking lunges
++++++++++++++++++++
Buy-in: 90 seconds max rep thrusters 95/65#
+++++++++++++++++++
Strength: Back Squat 1x5, 2x4, 3x3
++++++++++++++++++++
WOD: 3 Rounds for Time
50 Double Unders
10 Power Cleans 135/95# (155/105#)
20 Pushups
++++++++++++++++++++++
Sellout: 7 minute AMRAP
Assending Ring Muscle Ups + HSPU's
1 MU + 1 HSPU
2 Mu's + 2 HSPU... until time is called
Warmup: 3 Rounds
1 Dumpster Dash
10 pushups
20 kbs
30 jumping jacks
++++++++++++++++++
Skill Work: 15 Minutes of Pistol Practice
++++++++++++++++++
Strength: Seated Dumbell Press 6x8
++++++++++++++++++
WOD: 5 Rounds for Time
5 Shoulder to Overhead 155/105#
10 Pullups
20 Ab Mat Situps
Run around the building
--------------------------------------------
Endurance: Meet at ECC @ 6 am
Team Obstacle Course!!
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: For Time
50 Burpees
800 meter run, then
10 Rounds of
5 Pullups
10 Pushups
15 Air Squats then,
800 meter row
50 Burpees
============================
Amnesty - Pick a workout you may have missed during the week or work on a skill
**7 am Sunday Funday
============================
Warmup: 3 Rounds
200 meter row
10 ball slams
20 weighted situps
++++++++++++++++++
Buy-in: 50 Wallballs for time 20/16#
++++++++++++++++++
Strength: Sumo Deadlift 5x3
++++++++++++++++++
WOD: 10!
Calorie row
Deadlift 225/115 (315/185)