Prepare to pull like these badass ladies!
Warm up: 10 minutes of
20 single unders
10 KB swings
10 ring rows
Dumpster dash
++++++++++++++++++++++
Strength: OTM x 12 minutes
Odd: 1 rope climb
Even: 5 strict press (can increase weight)
++++++++++++++++++++++
WOD: 5 rounds for time
12 pull ups
12 KB swings (55/35)
24 double unders
400m run
++++++++++++++++++++++
Endurance
12 rounds for time
10 Burpees
10 Box step overs
Dumpster dash with med ball after each round (20/14)
Saturday
Warmup: Coaches Choice
++++++++++++++++++++++++
Super Saturday WOD
3 Rounds for Time
20 Alternating Single Arm DB Clean & Jerks 55/35#
15 Burpees
20 Alternating Single Arm DB Snatches 55/35#
15 Box Jumps 24/20”
Rest 5 Minutes
7 Minute AMRAP
5 Bar Muscle Ups
10 GHD Situps
===================================================
Sunday
Sunday Funday - 7 am —> Everyone welcome even non-members
Amnesty - Pick a workout you may have missed or make up your own
===========================================================
Monday
Happy 25th Birthday Mel!! A quarter century! You’re an important part of the ECC community!
Warmup: 25 Reps of
Wall balls
Double Unders
Box step ups
Jumping Jacks
Situps
++++++++++++++++++++++
Strength: 25 Back Squats
***Athlete can break up the reps any way they see fit
+++++++++++++++++++++++++++++++++++++++++++++
WOD: for time
25-20-15-10-5 of
Calorie Row
Front Squat 115/75#
**10 meter Handstand Walk after each round
Warmup: 10 minutes of
10 Banded monster walk steps
15 Banded Deadlifts
20 Banded Pull aparts
25 Banded Lat Pull downs
++++++++++++++++++++++++
Strength: Deadlift 7!
+++++++++++++++++++++++++++
WOD: 10 minute AMRAP
1 KB Sumo Deadlift High Pull 70/55#
1 Burpee
**Increase by 1 rep each round until time is called
