Warmup: 3 Rounds of
10 KBS
20 ab mat situps
30 double unders
2 Rope Climbs
++++++++++++++++++
Strength: OTMx 16 minutes
Odd minutes - 6 OHS
Even minutes - 12 Jumping Lunges
+++++++++++++++++++++++++++++
WOD: 30-20-10
Thrusters 95/65#
Pullups
—————————————-
Endurance: meet at ECC @ 6am
10x 200 meter row + box jump suicides ~ self regulated rest
Warmup: Coaches Choice
+++++++++++++++++++++
2 Rounds for Time
50 Cal Row
20 Deadlift @ BW
30 DU’s
40 Cal Row
15 Power Cleans @ 80% BW
40 DU’s
30 Cal Row
10 Snatches 70% BW
50 DU’s
==================================================================
7 am Sunday Funday --> Everyone welcome!
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Warmup: 7! of
Pushups
Ring Rows
KB Deadlift
Calories row
+++++++++++++++++++++
Strength: OTMx 16 minutes
Odd Minutes - 6 Shoulder Presses
Even Minutes - 6 Toes to Bar
++++++++++++++++++++++++++++
WOD: 4 Rounds for Time
400 meter run
25 Burpees
25 Shouder to Over-head 115/75#
Happy early November Birthdays! From left to right: Dustin, Nicole, Woody (see skull), and Shirley! Leslie is decidedly pro-birthday.
Warmup: 10 minutes of
10 Banded monster walk steps
15 Banded Deadlifts
20 Banded Pull aparts
25 Banded Lat Pull downs
++++++++++++++++++++++++
Strength: Bench 10-8-6-4-2
+++++++++++++++++++++++
WOD: 15!
KBS 55/35#
Box Jumps 24/20”
with a Dumpster Dash after each round
