Warmup: 3 Rounds of
10 10 meter jogs
10 Single leg deadlifts
10 pushups
10 toes to wall
++++++++++++++++
Front Squat 6x4
++++++++++++++++
WOD: 2 Rounds for Time
800 meter run
12-9-6 of
Thrusters 95/65#
Pull-ups
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Endurance: Meet at ECC @ 6 am
10 x 10 KBS + 200 meter sprint (rest = work)
Welcome to the 200# club, Marissa! Keep up the impressive work!
Warmup: Coaches Choice
WOD: For Time (30 minute CAP)
1 mile run
50 Alternating DB Snatches 50/35#
40 Calories on Assault Bike
30 Pullups
20 Burpee Box Overs 24/20#
100 Calorie Row
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Sunday Funday @ 7 am ~ Everyone is Welcome even non members
Open Gym @ 8 am
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Warmup: 10!
Air Squats
Ball Slams
Situps
++++++++++++++++++
Shoulder Press 4x6 ~ Moderate Weight
+++++++++++++++++++++++++++++++++
WOD: 3x 3 minute AMRAP
2 HSPU’s
4 Dumbell Hang Squat Cleans (55/35’s)
6 Ring Dips
Warmup: 10!
Ball Slams
Russian Twist with ball
10 meter back pedel
+++++++++++++++++++
Super Set x 4 ~ Not for Time
A - Bench x 5
B - Chin-ups on the rings x 6
++++++++++++++++++++++++
WOD: 8 Minute AMRAP
30 Double Unders
15 KBS 55/35#
*** with 5 burpees at the start and at the top of each minute
