Consistency and focused practice gets results. Congrats on your 70# snatch and thruster PRs this week, Marissa!

SATURDAY

Warmup: Coaches Choice

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For Time:

1000 meter row

20 Power Cleans 225/155#

“Annie”

50-40-30-20-10 of

Double Unders

Situps

10 Power Cleans 225/155#

1 mile run

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SUNDAY

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

* 7 AM ~ Sunday Funday - All athletes welcome even nonmembers

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MONDAY

Warmup: 10  minutes of

250 meter row

30 second pullup hold

10 wall balls

30 second Hand stand hold

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Back Squat: 10-8-6-4-2

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WOD: 4 Rounds for Time

20 Sumo Deadlift High Pull 75/55#

20 Burpees

Cant take my eyes off the Sweetest Lou!

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Box Step ups

10 Jumping Jacks

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Strength: OTMx10 minutes

3 Bench Presses ~ Increasing Loads

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WOD: 10 Rounds of

1 Rope Climb

2 Kettlebell Thrusters 55/35’s #

3 Burpee Box Overs 24/20#

1 Dumpster Dash

Trick or treat! Or snatch! Impressive work Wednesday night.

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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Strength: OTM x 10 minutes

3 Thrusters ~ Increasing Loads

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WOD - Teams of 2

2 Rounds for Time:

100 Double Unders

80 KBS 55/35#

60 Box Jumps 24/20"

30 Lunges with KB 55/35#

20 Partner situps with wall ball exchange 20#

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Endurance: meet at ECC @ 6 am

10x 200 meter row + 400 meter run ~ self regulated rest