The AM TEAM at Elm City
Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
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WOD: Teams of 3 Athletes ~ 30 Minute CAP
2 Rounds
Run 1600 meter (break it up however you want ~ only 1 athlete in motion)
100 Alternating DB Snatch 45/25#
150 GHD Situps
200 DB Lunges (rack position) 45/25#
250 Double Unders
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Endurance: Meet at YMCA @ 6 am
Team Swim
New Haven Rugby ~ Friend who workout together…. Stay together :)
Warmup: 6 rounds
6 goblet squats
6 kbs
6 single arm kb press
6 kb high pulls
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Strength: 8 Minutes to Accumulate
30 Squat Cleans
*Athlete picks weight and sets
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WOD: For Time
21-15-9 of
Power Clean 135/95#
Calorie Row
She lifts and she runs ~ FAST! Congrats Beth-Ann
Warmup: 5 Rounds
300 meter row
10 ball slams
10 goblet squats
10 pushups
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Strength: 8 Minutes to Accumulate 30 Reps of
Double Kettlebell Push Press
*Athlete picks weight and sets
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WOD: 4 Minute CAP of
5! of
Deadlift 225/135#
2x Pullups
4x DU’s
Rest 3 minutes
4 Minute CAP of
5! of
Deadlift 225/135#
2x Pullups
4x DU’s
Rest 3 minutes
4 Minute CAP of
5! of
Deadlift 225/135#
2x Pullups
4x DU’s
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Endurance: Meet at ECC @ 6 am
OTM x 24 Minutes
100 meter sprints
