SATURDAY

Warmup: Coaches Choice

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WOD: For Time

21 Thrusters 95/65#

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climb

Rest 5 minutes

10 Minute AMRAP

50 Du’s

10 Back Squats 135/95#

SUNDAY

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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MONDAY

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

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Buy-in: 50 Wallballs for time

*Top of each minute do 10 Pushups ~ 6 Minute CAP!

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Strength: OTMX10

2 Heavy Power Cleans

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WOD: 10! of

Power Clean 155/95#

3x DU’s

with 1 Dumpster Dash after each set

Warmup: 15 minutes Athletes Choice

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Strength: OTM x 12 minutes

2 Heavy Thrusters

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WOD: 4 Rounds for Time

Run around the Building

15 Kettlebell Snatches 55/35’s

30 Ab Mat Situps

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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Strength: Snatch Balance 4x1

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WOD: Option #1

Teams of 3 Athletes ~ 30 MInute CAP!

100 Pullups

100 OHS 75/55#

80 Box Jump Overs 24/20”

80 Thrusters 95/65#

60 Toes to Bar

60 Front Squats 115/80#

40 Burpee Box Jump Overs 24/20”

40 Clusters 135/95# (Cluster = Squat Clean + Thruster)

WOD Option #2

2 Rounds of

10 Pullups

10 OHS 75/55#

rest 1 minute

3 Rounds of

8 Box Jump overs 24/20”

8 Thrusters 95/65#

rest 1 minute

4 Rounds of

6 Toes to bar

6 Front Squat 115/80#

rest 1 minute

5 Rounds of

4 Burpee Box Overs 24/20”

4 Clusters 135/95#

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Endurance: Meet at ECC @ 6 am

20,30 or 40 minutes out and back ~ negative split