Katrina deep in thought
Warmup: 10 minutes of
10 KB Lung Steps
10 Pushups
10 Wall Balls
10 Situps
+++++++++++++++
Super Set x 3 Rounds ~ Not for Time
A - Heavy Goblet Squats x 20
B - Weighted Situps x 12
+++++++++++++++++++++
WOD: Teams of 2 Athletes
6 Rounds for Time
6 Rope Climbs
12 Kettlebell Thrusters 55/35’s
24 Burpees
400 meter run
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Endurance: meet at ECC @ 6 am
30 minute AMRAP
600 meter row
500 meter bike
400 meter run
Brandon can fly!
Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 box step ups
4 kbs
+++++++++++++++++++
Super Set X 3 Rounds ~ Not for Time
A - Snatch Grip Deadlift x 4
B - Lateral Plate Jumps x 12
C - Front Rack Reverse Lung x 6 (on each leg)
++++++++++++++++++++++++++++++++++++++
WOD: 12 Minute AMRAP
5 Bar Muscle Ups
10 Power Cleans 135/95#
15 Wall Balls 20/14#
Warmup: 3 Rounds
10 calorie row
10 single arm kb press
10 single arm kb row
10 goblet squats
++++++++++++++++++
Super Set x 3 Rounds ~ Not for Time
A - Shoulder Press x 8
B - Dumbell Curls x 10
+++++++++++++++++++++++++++++++
WOD: “Filthy Fifty”
50 Box Jumps 24/20”
50 Jumping Pullups
50 KBS 35/25#
50 Walking Lunges
50 Knees to Elbows
50 Shoulder to Overhead 45/35#
50 Back Extentions
50 Wall Balls 20/14#
50 Burpees
50 Double Unders
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Endurance: Meet at ECC @ 530 am ~ this one is going to be a bit longer!
Filthier Fifty = “Filthy Fifty” + 400 meter run after each movement
