Happy Birthday to two of my favorite athletes!
Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 box step ups
4 kbs
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Not getting older —> Just getting better!
Sumo Deadlift 5x5
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“Marta-Toddle”
For Time:
57 Calorie Row
38 Hang Cleans 135/95#
57 Double Unders
38 Back Squats 135/95#
57 Box Jumps 24/20”
38 Pull-ups
Woody with the snatch magic.
Warmup: 7! Burpees + 20 Double Unders
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Strength: Snatch 3x3, 3x2, 3x1
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WOD: 3 Minutes Max Rep Snatch 135/95#
rest 3 minutes
3 Minutes Max Rep Burpees
rest 3 minutes
3 Minutes Max Rep Deadlift 135/95#
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Endurance: Meet at ECC @ 6 am
24! Down by 2’s of
Pushups
Situps
Run around the building after each set
Is that Shirley NOT doing burpees? Congrats to our Burpee Challenge winner who went above and beyond the challenge to reach the 5000 burpee mark! Impressive determination, commitment, and follow-through.
SATURDAY
Warmup: Coaches Choice
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WOD:
10 Minute Cap
12-9-6
Deadlift @ BW
Bench @ BW
Power Clean @ BW
rest 5 min
10 Minute Cap
12-9-6
Thrusters 155/105#
Ring Muscle Ups
rest 5 minutes
10 minute Cap
12-9-6
Back Squat @ BW
Calorie Row
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Sunday Funday @ 7 am
Amnesty 8 and 9 am - Pick a workout you may have missed or work on a skill
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Warmup: 10 minutes of
1 Dumpster Dash
2 Forward rolls
3 HSPU's
6 KBS
10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)
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Strength: Push Press 1x15, 1x10 1x8, 3x2
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WOD: For Time
Run 1 mile then,
3 Rounds of
10 Shoulder to Over-head 135/95#
15 Pullups
20 Double KB Front Rack Lunges 55/35#
then,
800 meter run
