Warmup: 10 minutes of
10 calorie row
10 OHS
10 KBS
10 Situps
++++++++++++++
Super Set: 5 Rounds ~ Not For Time
A - Shoulder Press x 8
B - Kettlebell High Pull x 8
C- Banded Pull-Aparts x 16
+++++++++++++++++++++++++++++++++
WOD: 3 Rounds for Time
800 Meter Run
30 Pushups
30 Jumping Lunges
30 Ab Mat Situps
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Endurance: Meet at ECC @ 6 am
OTM x 30 Minutes
ODD minutes 15/12 Calorie Row
Even minutes 10 Box Jump and Overs 24/20”
Warmup: Coaches Choice
+++++++++++++++++++++
"Allison"
For Time:
1000 Meter Row
25 PUllups
25 Wall Balls 20/16#
25 Power Cleans 95/65#
25 Bar over Burpees
25 Thrusters 95/65#
25 Toes to Bar
1 mile run
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**7 am Sunday Funday - Everyone Welcome ~ even non members
===================================
Warmup: 10!
Ball Slams
Russian Twist with ball
10 meter back pedel
+++++++++++++++++++++++
SuperSet: 5 Rounds ~ Not for Time
A - Front Squats x 5 (moderate weight)
B - Weighted Back Extensions x 8 (using plates)
*Rest between rounds as needed
WOD: 15 Minute AMRAP
15 Wall Balls 20/16#
15 Knees to Elbows
15 Calorie Row
Warmup: 4 Rounds of
50 Double Unders or Single Unders
20 Over-Head walking lunges with OLY bar
+++++++++++++++++++++++++++++++++++
Flex Friday
Buy-in: OTM x 6 minutes
6 - 10 Meter sprints
+++++++++++++++++
5 Rounds ~ not for Time
Behind the neck press x 8
Oly Bar Upright Rows x 8
Seated Lateral Dumbell Raise x 8
Bent over Dumbell flies x 8
++++++++++++++++++++
3 Rounds ~ not for time
Single Arm Alternating Landmine Press x 12
Trap Bar Shoulder Shruggs x 12
Dips x 12