Warmup: 12 minutes of
1 Dumpster Dash
20 meter high knees
10 KBS
20 Single Unders
10 situps
++++++++++++++++++
WOD: “Anniebel”
6 Snatches 135/95#
50 DU’s
50 Situps
6 Snatches
40 DU’s
40 Situps
6 Snatches
30 DU’s
30 Situps
6 Snatches
20 Du’s
20 Situps
6 Snatches
10 DU’s
10 Situps
+++++++++++++++++++++
Strength: Deficit Deadlift 6x3
Warmup: 7! Burpees + 20 Double Unders
++++++++++++++++++++++++++++++++
WOD: 10 Rounds for Time
5 Calorie row
5 HSPU’s
5 Pullups
5 Ring Dips
5 Box Jumps and Overs 24/20”
++++++++++++++++++++++++++
Strength: OTMX8 minutes
4 Push Press
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Endurance: Meet at ECC @ 6 am
2x200 meter run
2x400 meter run
2x800 meter run
2x1 mile run
All @ 1/2 work to rest
ATURDAY
Warmup: Athlete's Choice
++++++++++++++++++++++
WOD: 3 Rounds for time
10 Power Cleans 185/135#
20 C2B
30 Double Unders
rest 10 minutes
10 minute AMRaP
1 Hang Snatch 115/55# + 1 burpee
2 Hang Snatch + 2 burpees
add reps until time is called
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Amnesty - pick a workout you may have missed during the week or work on a skill
**7 am - Sunday Funday = Everyone welcome even non members
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Warmup: 12 minutes of
10 calorie row
4 plank to prayer
10 KBS
4 forward rolls
++++++++++++++++++++++
WOD: 20 minute AMRAP
7 Power Cleans 135/95#
7 Burpees
200 meter run
+++++++++++++++++++++
Strength: Front Squat 5x4
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New Haven Rugby Conditioning: 20 minute AMRAP
400 meter run
12 KBS
12 box overs
12 Calorie Row