Because ~ Fuck it, why not…

SATURDAY

Warmup:  8 mins of:

3 wall walks

10 broad jumps

10 dumbell thrusters

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SUPER SATURDAY: "GLENN"

For Time:

30 Clean & Jerks 135/95#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

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SUNDAY FUNDAY:

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am - Sunday fun run = Everyone is welcome to join!

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MONDAY

Warmup: 12 minutes of

12 banded pull aparts

12 PVC Pass-throughs

12 ring pushups

12 ab mat situps

12 jumping lunges

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buy-in: 2 minute max rep burpees

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Strength: Sumo Deadlift 6! ~ increasing load

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WOD: 5 minute AMRAP

3 Deadlifts 225/155#

6 box overs 24/20"

rest 3 minutes

5 minute AMRAP

3 Deadlifts 225/155#

6 Knees to Elbows

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Box Step ups

10 Jumping Jacks

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Strength: Thruster 3x10

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WOD: Death by Pushup + Situps

Minute 1 - 1 10 meter shuttle run + 1 pushup + 1 situps

Minute 2 - 1 10 meter shuttle run + 2 pushup + 2 situps

Minute 3 - 1 10 meter shuttle run + 3 pushup + 3 situps

continue adding reps to the pushups and situps until athletes cannot continue…

Weekend warriors! Dan, Lisa, Amanda, Mel, and Tom take on “Mr Joshua” on Saturday.

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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WOD: Team “Komli” ~ Teams of 2 athletes

12 Rounds for Time

5 Power Snatches 135/95#

10 Box Jumps 30/24”

15 Wall Balls 20/14#

400 meter run

*Only 1 athlete in motion at a time = both athletes must run together

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Endurance: Meet at YMCA @ 6 am

Team Swim