Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
+++++++++++++++++
WOD: Teams of 3 Athletes ~ 30 Minute Cap
120 Power Snatches 75/55#
120 Box Jump Overs
12 Rope Climbs
90 Power Snatches 95/65#
90 Box Jump Overs
9 Rope Climbs
60 Power Snatches 115/80#
60 Box Jump overs
6 Rope Climbs
30 Power Snatches 135/95#
30 Box Jumps Overs
3 Rope Climbs
Warmup: 3 Rounds of
10 med ball cleans
10 ball slams
10 Russian twists with medball
10 shoulder presses with medball
10 cal row
++++++++++++++++++++++++++++++
Buy-in: 1 minute max rep Thrusters 95/65#
++++++++++++++++++++++++++++++++++++
Strength: 8x Man Makers
*Athlete Picks Weight
++++++++++++++++++++++
WOD: For Time
30 Dumbell Squat Clean & Jerks 50/35’s
**Top of each minute - Run 4 10-meter sprints
For over a decade our message is same!
Warmup: 10 minutes of
1 burpee box overs
2 jumping lunges
3 double unders
4 situps
5 cal row
+++++++++++++++++++++
Buy-in: 50 Double unders for time
++++++++++++++++++++++++++++++
Strength: 4x Complex ~ Self regulated rest
1 Shoulder Press + 2 Push Press + 4 Push Jerks
+++++++++++++++++++++++++++++++++++++++
WOD: 20 Minute AMRAP
Max Rep Shoulder to Over-Head 135/95# ~ Taken from the floor
**Each time bar hits the floor - run around the building
***Score = total number of reps OH
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Endurance: Meet at ECC @ 6 am
3 Round for Time
10 Burpee over box
20 Jumping Lunges
30 Double Uners
40 Situps
50 Calories on Bike
