Warm up: 4 rounds of
7 box jumps
7 goblet squats
7 KB push press
200m row
++++++++++++++++
Strength: 30 Squat Cleans ~ not for Time
Work on technique !
++++++++++++++++++++++++++++++++++++
WOD: 40-20-10-5 of
Pushups
Box Jumps
*Dumpster Dash Farmer Carry with KB after each round
Warm up: 10 minutes of
20 single unders
10 KB swings
10 ring rows
Dumpster dash
+++++++++++++++++
Buy-In: 50 Burpees for Time ~ 6 min CAP!
*10 DU’s at the top of each minute
++++++++++++++++++++++++++++++++++++
Strength: OTMx8 minutes
3 Back Squats @ BW
+++++++++++++++++++++
WOD: 3x3 minute AMRAP
5 KBS 70/55#
5 Pullups
2 minutes rest
—————————————————-
Endurance: Meet at ECC @ 6 am
10x 200 meter row + 200 meter run ~ Self Regulated Rest
Warmup: Coaches Choice
++++++++++++++++++++++
Super Saturday WOD:
“Jack”
20 Minute AMRAP
10 Push Press 115/75#
10 KBS 55/35#
10 Box Jumps 24/20”
====================================================
Amnesty - pick a workout you may have missed during the week or work on a skill
**7 am Sunday Funday - anyone is welcome ~ even non members
==============================
Warmup: 3 Rounds of
200 meter row
15 OHS with OLY bar
10 Ring Pushups
++++++++++++++++++++
Strength: Push Press 3x10 @ 40-50% of Body Weight
*with 10 ring rows after each set
+++++++++++++++++++++++++++++++++++++++++++++
WOD: For Time
800 meter run then,
21-15-9 of
Deadlift 185/115#
Burpee over bar then,
400 meter run, then
9-15-21 of
Deadlift 185/115#
Burpee over bar then,
800 meter run
