Warmup: Coaches Choice
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WOD: For Time
10-8-6-4-2 of
Clean and Jerk 165/110#
Double Unders x 5
Calorie Row x 4
Situpups x 3
Pushups x 2
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Amnesty - Pick a workout you may have missed during the week or work on a skill
**7 am Sunday Funday
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Labor Day!!!
Community Workout at 10 am! ~ ONLY Workout
When life knocks you down, get back up... again and again for six minutes. Way to go, Thursday crew.
Warmup: 10 minutes of
1 Dumpster Dash
2 Forward rolls
3 HSPU's
6 KBS
10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)
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Strength: Bench 5-4-3-2-1-2-3-4-5 (Cannot Drop weights)
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WOD: OTMX 20 minutes
Odd Minutes: 4 x 1 Kettlebell Snatches + 1 Single Arm Kettlebell Front Squat ~ Alternating Arms
Even Minutes: 1 Rope Climb
Warmup: 12 minutes of
5 Heaving Snatch Balance
7 Floor Presses
9 Ring Rows
12 Box Jumps
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Buy-in: 1 Mile Run
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WOD: Teams of 2
8 minute max calorie row
7 minutes mas rep ab mat situps
6 minutes max rep burpees
5 minutes max rep box jumps
4 minutes rep double unders
3 minutes max rep bar muscle ups
*only 1 athlete in motion at one time
**score = max reps
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Endurance: Meet at YMCA @ 6 am
Team Swim
