Warmup: 10 minutes of:
20 banded pull aparts
20 ab mat siups
20 jumping jacks
20 Double Unders
+++++++++++++++++++
Strength: OTM x 12 minutes
5 Sumo Deadlifts
+++++++++++++++++++++++
WOD: For Time
800 meter run
21 Alternating KB Snatches 55/35#
21 Toes to bar
400 meter run
15 KB Snatches
15 Toes to Bar
200 meter run
9 KB Snatches
9 Toes to Bar
Warmup: 12 minutes of
30 meter farmers carry
2 minutes of squat therapy
30 second L-Sit holds
12 reverse hypers
+++++++++++++++++++++
Strength: OTM x 12 minutes
5 Push Press
++++++++++++++++++++++
WOD: 7! of
HSPU’s (strict)
Pullups (strict)
with a Dumpster Dash after every set
————————————————————-
Endurance: Meet at ECC @ 6 am
6 Rounds for Time
500 meter row
20 Burpees
30 DU’s
Saturday
Warmup: Coaches Choice
++++++++++++++++++++++
Ryan McGhee | Age 21
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
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Sunday
Sunday Funday - 7 am ~ Everyone welcome! Even non-members
8 am & 9 am - Amnesty/Open Gym - Pick a workout you may have missed. Makeup your own. Or work on a skill
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Monday
Warmup: 10 minutes of
10 meter banded monster walk
10 kbs
10 pushups
10 ghd situps
+++++++++++++++++++++++++++++
Buy-in: Coaches Game
+++++++++++++++++++++++++++++
Strength: OTM x 12 minutes
5 Back Squats ~ moderate weight (athlete's choice)
+++++++++++++++++++++++++++++
WOD
7 minute AMRAP:
7 Wall balls 20/16#
7 Burpees
Rest 3 minutes
7 minute AMRAP:
7 KB Thrusters
7 10-meter sprints
Rest 3 minutes
7 Minute AMRAP
7 KB lunges
7 Cal Row
----------------------------------------------------
New Haven Rugby Conditioning: 10 minute amrap
1 ab mat situp + 1 burpee over ab mat
2 ab mat situps + 2 burpees over ab mat
3.... until time is called
