Warmup: 10 minutes of
1 burpee box overs
2 jumping lunges
3 double unders
4 situps
5 cal row
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WOD: For Time
100 DU’s then,
4 Rounds for Time
5 Ring MU’s
10 Front Squats 155/105#
15 Burpees
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Strength: Push Press 4x6
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Endurance: Meet at ECC @ 6 am
1x 50 Burpees + Run Around the Building
2x 40 Ab Mat situps + Run Around the Building
3x 30 Pushups + Run Around the Building
4x 20 KBS + Run Around the Building
Welcome to the weekend!
Warmup: Coaches Choice
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WOD: For Time
3 Rounds for Time
30 Calorie Row
20 Power Cleans 135/95#
10 Front Squats 135/95#
rest 5 minutes
10 Rounds for Time
7 Shoulder to Overhead 135/95#
6 Toes to Bar
5 Chest to Bar or Bar MU’s
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
6 Ring Dips
7 Overhead walking lunges with OLY bar
8 Box Jumps
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Strength:
OTM x 12 minutes
3 Front Squats
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WOD: 3 Rounds for Time
800 meter run
20 Box Jumps
30 Wallballs 20/14#
Warmup: 4 Rounds of
10 calorie row
12 OLY bar shoulder press
14 Good Mornings
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Buy-in: 3x1 minute on 1 minute off of max rep Toes to Bar
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Strength: Bench 10-8-6-4-2
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WOD: 10! Touch and Go!
Snatch ~ Increase weight
