Warmup: 10 minutes of:
20 banded pull aparts
20 ab mat siups
20 jumping jacks
20 Double Unders
+++++++++++++++++++
Strength: OTM x 10 minutes
3 Snatches ~ Increasing load
+++++++++++++++++++++++
WOD: “Randy”
For Time
75 Power Snatches 75/55#
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New Haven Rugby Conditioning
100 KBS ~ each time you break do 20 box jumps
A little Nor’easter won’t stop us. Saturday crew showing some grit.
Warmup: 2 rounds:
300 meter row
10 box jumps
20 lunges
10 med ball cleans
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Strength: OTM x 10 minutes
3 Front Squats ~ increasing weights
+++++++++++++++++++++++++++++
WOD: 8 minute AMRAP
8 Power Cleans 155/105#
8 Toes to Bar
8/6 Calorie row
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Endurance: Meet at ECC @ 6 am
6x200 meter run ~ 1 minute rest
4x400 meter run ~ 1.5 minute rest
2x800 meter run ~ 2 minute rest
1x1600
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: for time
“Donkey Kong” 21-15-9
Burpeess
KBS 55/35#
Box Jumps 24/20”
Right into….
“Jerry”
1 Mile Run
2 K Row
1 Mile Run
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Sunday Funday @ 7 am - Anyone is welcome!
8 & 9 am - Amnesty Pick a workout you may have missed or work on a skill
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Warmup: 10 minutes of
10 medball cleans
10 kbs
10 kb lunges
10 calorie row
++++++++++++++++++
Strength: OTMX 10 minutes
3 Shoulder Presses ~ Max weight
+++++++++++++++++++++++++++
WOD: 3 Rounds for Time
800 meter run
30 Wall Balls 20/16#
60 Mountain Climbers
