Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
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Strength: Push Press 10-8-6-4-2
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WOD: Teams of 3
25 minute AMRAP of
1 Rope Climb
5 Calorie Row
5 Burpee over Rower
5 Power Snatches 95/65#
**This is a relay style workout… Athlete 1 must complete the full round before Athlete 2 begins…
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Endurance: Meet at YMCA @ 6 am
Team Swim
Warmup: 12 minutes of
10 Cal Row
10 Toes to Wall
10 Wall Ball Slams
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Strength: Squat Clean 10-8-6-4-2
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WOD: “Karen”
150 Wall Balls for Time 20/14#
The aftermath of Monday’s workout!
Warmup: 12 minutes of
30 meter farmers carry
2 minutes of squat therapy
30 second L-Sit holds
12 reverse hypers
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Strength: Deadlift 10-8-6-4-2
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WOD: 12 minute AMRAP
5 Pullups
10 Over head lunges 45/25#
20 Double Unders
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Endurance: Meet at ECC @ 6 am
OTM x 30 minutes
Odd Minutes - 40 seconds row ~ max distance / 20 seconds rest
Even Minutes - 40 Seconds 10 meter run ~ sprints / 20 seconds rest
