We got some bad ass women here at Elm City
Warmup: 10 minutes of
10 back squats
10 pushups
10 situps
10 pullups
10 KBS
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Strength: OTM x 10 Minutes
3 - Power Cleans ~ should be moderate to heavy weight
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WOD: 6 Rounds for Time ~ 8 minute CAP!
5 Power Cleans 185/105#
6 Ring Dips
3 bar muscles-ups and an L-sit! Congrats on a solid start to the week, Judo. #goals
Warmup: 4 Rounds of
10 calorie row
20 banded pull aparts
10 banded presses
20 banded flies
10 banded curls
20 banded rows
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Strength: OTM x 10 minutes
3 Bench Presses
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WOD: 3 Rounds for Time
400 Meter Run
3 rounds of
10 wall balls 20/14#
10 pushups
10 box jumps and overs 24/20”
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Endurance: Meet at ECC @ 6 am
6 Rounds for Time
800 meter run
10 calorie on Bike
20 burpees
Coming into the weekend like whatttttttt!
Warmup: Coaches Choice
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Super Saturday: Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
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Sunday Funday @ 7 am ~ Everyone is welcome - even non members
Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!
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Warmup: 4 rounds of
1 dumpster dash
6 alternating arm kettlebell press
12 box jumps
24 Double Unders
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Strength: OTM x 10 minutes of
3 Front Squats ~ Athletes Picks Weight
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WOD: For Time
60 Snatches 75/55#
1000 meter row then,
30-20-10
KBS 55/35#
Thrusters 75/55#
