Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 box step ups
4 kbs
+++++++++++++++++++
Super Set: 4 Rounds ~ Not for Time
A - Front Squat x 5
B - Barbell Hip Thrusts x 8
C - Kettlebell Front Rack Lung x 12 steps
++++++++++++++++++++++++++++++++++
WOD: For Time
1000 meter row, then
3 Rounds of
400 meter run
21 Deadlifts 185/115#
12 Pullups
Warmup: 10 minutes of
10 calorie row
10 OHS
10 KBS
10 Situps
++++++++++++++++++
Super Set: 4 Rounds ~ not for time
A - Box Squats x 8
B - Trap Bar Deadlift x 12
+++++++++++++++++++++++++++++++
WOD: OTM x 20 Minutes
Odd Minutes: 1 Rope Climb + 20 Double Unders
Even Minutes: 3 Thrusters 155/105#
————————————————————————
Endurance: Meet at ECC @ 6 am
12! of
Calorie Row
Burpees over Rower
2 x Double Unders
Run Around Building after each round
Super Saturday
Warmup: Coaches Choice
+++++++++++++++++++++++++
WOD: “Manion” 7 Rounds for Time
400 meter Run
29 Back Squats 135/95#
==============================
Amnesty - Pick a workout you may have missed during the week or work on a skill.
*7 am Sunday Funday ~ Everyone welcome!
====================================
Warmup: 7! of
Pushups
Ring Rows
KB Deadlift
Calories row
+++++++++++++++++++++
Super Set 4 Rounds ~ Not for Time
A - Power Jerk x 8
B - KB or DB Around Press x 12
+++++++++++++++++++++++++++++++
WOD: 4 Rounds of
3 Minute AMRAP
3 Power Cleans 155/105#
3 Ring Dips
1 Minute Rest