Warmup: 2 rounds:
300 meter row
10 box jumps
20 lunges
10 med ball cleans
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Strength: Power Jerk 6x3
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WOD: 21-18-15-12-9 of
Shoulder to Overhead 75/55#
Burpees
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Endurance: Meet at ECC @ 6 am
OTX x 24 minutes
Odd: 30 seconds max calorie row
Even: 30 seconds max burpee + shuttle run (1 burpee at each turn)
A gym that runs and jumps together… stays together. #ECCstrong
SATURDAY
Warmup: Coaches Choice
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WOD: 30 Rounds for time
3 Pullups
5 Burpees
7 Wallballs 20/14#
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Sunday Funday @ 7 am - Anyone is welcome!
8 & 9 am - Amnesty Pick a workout you may have missed or work on a skill
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Warmup: 10 minutes of
10 medball cleans
10 kbs
10 kb lunges
10 calorie row
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Strength: Back Squat 3x10
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WOD: “Jackie”
1000 meter row
50 Thrusters 45/35#
30 Pullups
Warmup: 10 minutes of
2 times run around room
2 forward rolls
10 ring rows
10 ring pushups
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Strength: OTM x 10 minutes
3 Heavy Thrusters
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WOD: 10 Minute AMRAP
30 Double Unders
15 KBS 55/35#
30 Double Unders
15 Toes to Bar
