Warmup: 4 Rounds of
20 monster walk steps with band
15 Overhead Squat Therapy
10 KBS
6 Dips
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Buy-in: 2 x max reps chest to bar pull ups ~ 2 minute rest between rounds
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Strength: Power Clean 3x3, 3x2, 3x1
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WOD: OTM x 20 MInutes
Odd minutes: 3 Power Clean & Jerks 155/95#
Even minutes: 7 Toes to Bar
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Endurance: 20! of
Burpees
Situps
Double Unders
with 100 meter row between each round…
Warmup: Coaches Choice
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WOD: For Time
1 mile run
50 pullups
800 meter run
50 kettlebell swings 55/35#
400 meter run
50 burpees
Rest 10 minutes then,
6 minute AMRAP of
3 HSPU’s
3 Ring Muscle Ups
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Sunday Funday - 7 am ~ Everyone is welcome
Amnesty - 8 & 9 am ~ Pick a workout you may have missed or work on a skill
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Warmup: 2 Rounds of
300 meter row
10 box jumps
20 lunges
10 med ball cleans
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Strength: Seated Dumbell Press 4x12
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WOD: On the 3 minute x 8 rounds of
5 Back Squat 135/95# ~ taken from the floor
10 Deadlift ~at the same weight
15 ab mat situps
Warmup: 3 Rounds of
1 Dumpster Dash
20 meter frog hops
20 banded pull-aparts
20 goblet position lunges
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Strength: Bench 4x15 @ 60-70% BW
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WOD: 6 Rounds for Time
3 Deadhang Pullups
4 Deadlifts 315/185#
5 Ring Dips