Warmup: 3 Rounds ~ Not for Time
12 back extensions
9 pushups
7 box jumps
5 pullups
1 dumpster dash
++++++++++++++++
Super Set x 3 Rounds ~ not for time
A - OHS x 6
B - Single Over-head KB reverse lunge x 6 (on each leg)
+++++++++++++++++++++++++++++++++++++++++++++++
WOD: “Frelen”
5 Rounds for Time
800 meter run
15 Dumbell Thrusters 45/25’s
15 Pullups
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Endurance: Meet at ECC @ 6 am
32 MInute AMRAP
Obstacle Course
Sometimes you just have to lift a Jeep. Check out ECC’s debut Strongman Saturday at 9:00am!
WOD: 15 Rounds for Time
1 Rope Climb
2 Power Cleans 185/135#
3 GI Janes
*9:00 Strongman ~ Come see what all of the fun is all about
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Sunday funday @ 7 am ~ Everyone is welcome -even non members
Open Gym @ 8 am
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Warmup: 3 Rounds of
10 KBS
20 meter butt kicks
10 pushups
20 meter slide steps
10 ring rows
20 meter high knees
++++++++++++++++++++++++
Super Set x 5 Rounds ~ not for Time
A - Shoulder Press x 6
B - Chest to Bar Pullups x 4
++++++++++++++++++++++++++++++
WOD: 10!
Sntaches @ 60% (athlete picks weight)
HSPU’s
3x Double Unders
Warmup: 4 Rounds ~ Not for Time
10 Ring Rows
8 KBS
6 Windshild wipers
4 calories row
++++++++++++++++++++
Super Set x 4 Rounds ~ Not for Time
A - Bench x 5
B - Plate Raises x 10
C - Flat Bench Dumbell Flies
+++++++++++++++++++++++++
WOD: For Time
1000 meter row
30 Double Kettlebell Front Rack Lunges 55/35’s
5 Burpee Box Overs 24/20#
500 Meter row
20 Double Kettlebell Front Rack Lunges 55/35’s
10 Burpee Box Overs
250 Meter Row
10 Double Kettlebell Front Rack Lunges 55/35’s
15 Burpee Box Overs
