Warmup: 3 Rounds
1 Dumpster Dash
10 pushups
20 kbs
30 jumping jacks
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Strength: OTMx8 minutes
5 Power Jerks + 5 Toes to Wall
+++++++++++++++++++++++++
1 minute max rep T2B
+++++++++++++++++++++++++
WOD: 3 Rounds for Time
800 meter run
30 Wall Balls 20/14#
15 Pullups
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Endurance: Meet at ECC @ 6 am
6 Rounds for Time
800 meter run
20 pushups
30 situps
50 double unders
Cintia’s Baby is here :)... he was born on December 1st at 7:55 pm. 7lbs 6oz... 19 3/4 inches long.
Jionni Varela Silva.
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: On the Minute x 21 minutes
Minute 1: 2 Rope Climbs
Minute 2: 16 Alternating Dumbell Snatches 50/35#
Minute 3: 10 Box Jumps 24/20”
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Amnesty - Pick a workout you may have missed or work on a skill
**7 am Sunday Funday (Wear Warm Clothes ~ We RUNNING)
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Warmup: 10 minutes of
10 meter frog hop
10 meter butt kicks
10 meter bear crawl
10 meter inch worms
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Strength: OTMX8 minutes
5 Deadlifts + 5 Burpees
+++++++++++++++++++++
1 minute max rep wall balls
++++++++++++++++++++++
WOD: OTMx15 minutes
1 Power Clean + 2 Front Squats + 3 Power Jerks
(Athletes picks weight ~ should be Challenging)
Warmup: 3 Rounds of
1 Dumpster Dash
20 meter frog hops
20 banded pull-aparts
20 goblet position lunges
++++++++++++++++++++++
Strength: Sumo Deadlift 6x3
+++++++++++++++++++++++
WOD: 24-21-18-15-12-9-6-3
Calorie Row
KBS 70/55#
