Warmup: 10!
Calorie Row
Reverse Hypers
Ring Rows
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Super Set x 4 Rounds ~ Not For Time
A - Zercher Squats x 6
B - Sumo Deadlift x 6
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WOD: Teams of 2 athletes
22 minute AMRAP
10 Calorie Row + 10 Thrusters 95/65#
15 Calorie Row + 15 Thrusters
20 Calorie Row + 15 Thrusters
continue adding 5 reps until time is called
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Endurance: Meet at ECC @ 530
Team Bike Ride
Kyle demonstrating a strong front rack!
Warmup: 4 Rounds of
10 calorie row
20 banded pull aparts
10 banded presses
20 banded flies
10 banded curls
20 banded rows
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Super Set x 3 Rounds ~ Not for Time
A - Front Squat x 8
B - Single Leg Deadlift with OLY Bar x 10 (5 on each leg)
C - OLY Bar Good Mornings x 10
++++++++++++++++++++++++++++++++++++++++++++++++
WOD: 5 Rounds for Time
400 meter run
30 wall balls 20/14#
Great work to everyone who participated in Murph yesterday in honor of those who serve our country! So many personal victories: athletes completing the workout for the first time, completing it with a VEST for the first time, beating past times, completing it with kids(!), scaling smart to avoid injury, and athletes maintaining the courage and fortitude to put one foot in front of the other until the work was done. Congrats! #ECCpride
Warmup: 3 Rounds of
1 dumpster dash
10 box jumps
10 wall balls
10 jumping jacks
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Super Set x 4 ~ Not for Time
A - Push Press x 6
B - Ring Rows x 10
C - Banded Pull Aparts x 20
+++++++++++++++++++++++++
WOD: 10 Minute AMRAP
10 Shoulder to Overhead 95/65#
10 Toes to Bar
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Endurance: Meet at ECC @ 6 am
1 Mile Run then,
15!
Burpees
GHD Situps
with 100 meter row after set
