ECC tribe of youngsters
Warmup: 4 Rounds of
20 meter butt kicks
10 ring rows
20 kbs
10 cal row
++++++++++++++++
Super Set x 4 Rounds ~ Not for Time
A - Deadlift x 3
B - Dumbell weighted Reverse Hypers x 8
C - Trap Bar Squats x 6
++++++++++++++++++++++++++++++++++++
WOD: OTM x 24 Minutes
Minute 1: 12 Double Kettlebell Deadlifts
Minute 2: 12 Double Kettlebell Swings
Minute 3: 12 Double Kettlebell Presses
Minute 4: 12 Box Jumps 24/20”
Warmup: 10 minutes of
10 KB Lung Steps
10 Pushups
10 Wall Balls
10 Situps
+++++++++++++++++++++
Super Set x 6 Rounds ~ Not for Time
A - 1.5 Back Squats x 6
B - Weighted lying Hip Abduction x 6 on each leg
+++++++++++++++++++++++++++++++++++++++++
WOD: Teams of 2 or 3 Athletes
For Time
100 Calorie Row
100 Pullups
75 Calorie Row
100 Pushups
50 Calorie Row
100 Situps
25 Calorie Row
100 Air Squats
——————————————
Endurance: Meet at ECC @ 530 am
Team bike ride or main class WOD
What happens at Endurance ~ Stays at Endurance!
Warmup: 12 minutes of
20 calorie on rower or Assault bike
5 ring pushups
20 single unders
5 ring rows
++++++++++++++++++++
Super Set X 4 Rounds ~ Not for Time
A - Kettlebell Bench x 6
B - Kettlebell Skull Crushers x 10
C - Pause Ring Dips x 6 (pause at the bottom)
+++++++++++++++++++++++++++++++++++++++
WOD: 6 Rounds for Time
200 meter run
10 KBS 70/55#
20 Burpee Broad Jump over KB
