Warmup: 12 minutes of
5 Heaving Snatch Balance
7 Floor Presses
9 Ring Rows
12 Box Jumps
++++++++++++++++++++++
WOD: Team Thursday ~ Teams of 2 or 3
For Time
10 Rope Climbs + 20 Thrusters 95/65# + 400 meter Run
8 Rope Climbs + 40 Thrusters 95/65# + 400 meter Run
8 Rope Climbs + 60 Thrusters 95/65# + 400 meter Run
4 Rope Climbs + 80 Thrusters 95/65# + 400 meter Run
2 Rope Climbs + 100 Thrusters 95/65# + 400 meter Run
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Endurance: Meet @ YMCA at 6 am
Team swim
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)
++++++++++++++++++++++++++++++++++++++++++++++++++++
Strength: Push Press 4x6
+++++++++++++++++++++
WOD: OTM x 30 minutes
Minute 1 - 6 Push Presses 155/95#
Minute 2 - 12 Burpees
Minute 3 - 12 Box Jump and Overs
++++++++++++++++++++++++++++++
New Haven Rugby Conditioning
5 Rounds for Time
500 meter row
10 Burpee over box 48”
Warmup: 12 minutes of
30 meter farmers carry
2 minutes of squat therapy
30 second L-Sit holds
12 reverse hypers
+++++++++++++++++++++
Buy-In: 50 GHD Situps (can be broken up into sets)
++++++++++++++++++++++++++++++++++++++++++
WOD: For Time
5 Rounds of Cindy
5 Pullups
10 Pushups
15 Air Squats
then,
20 Squat Cleans 155/95#, then
5 Rounds of Cindy
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Endurance: Meet at ECC @ 6 am
row 1 mile
run 2 miles
row 1 mile