Warmup: 10 minutes of
20 meter bear crawl
30 meter lung steps
40 single under jump ropes
+++++++++++++++++++++++++
Sumo Deadlift High Pull 5x10
++++++++++++++++++++++++++
WOD: 3 Rounds for Time
21 Wall balls 20/14#
15 Pullups
9 Clean & Jerks 155/105#
—————————————————
Endurance: Meet at ECC @ 6 am
6 Rounds for Time
800 meter run
20 Pushups
30 Situps
50 Double Unders
Warmup: Coaches Choice
++++++++++++++++++++++
Super Saturday WOD:
3 Rounds for Time
5 Rope Climbs
25 Back Squats 185/115#
25 Jerks 135/95#
then,
1 mile run
================================
7 am - Sunday Funday - Everyone welcome
8 am - Open Gym
=====================================
Warmup: 7! of
Pushups
Ring Rows
KB Deadlift
Calories row
++++++++++++++++
OTMx 10 minutes
3 OHS
++++++++++++++++
WOD: OTM x 21 minutes
Minute 1: 10-10 meter sprints
Minute 2: 7 Burpee toes to bar
Minute 3: 10 Box Jumps 30/24”
Warmup: 10 minutes of
1 dumpster dash
2 forward rolls
3 box step ups
4 kbs
++++++++++++++++++
Bench 4x6
++++++++++++++++++
WOD: For Time
Row 500 meters then,
15! of
Wall Balls 20/14#
Situps with wallball to wall, then
500 meter row
Stronger. Every. Day. Keep pushing that comfort zone, Lisa!
Warmup: 4 Rounds of
12! of
Calorie Row
Situps
Walking Lung steps
+++++++++++++++++++++
Deadlift 6x4
+++++++++++++++++++++
WOD: 22 minute AMRAP (teams of 2 athletes)
Partner A - Double Kettlebell Holds 70/44’s
Partner B - 2 Tire Flips
10 Burpees
20 Box Jumps 24/20”
30 Double Unders
Can trade at any time
Partners A & B - run dumpster dash after each round
———————————————————————————
Endurance: Same at Main WOD!
Walk it out…
Warmup: 10 minutes of
8 Good Mornings
8 push ups
8 ring rows
8 wall balls
++++++++++++++++++
Snatch 3x3, 3x2, 3x1
++++++++++++++++++
WOD: “Isabelle”
30 Snatches for Time 135/95#
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
——————————————-
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
===============================
Sunday Funday @ 7 am ~ Everyone is Welcome even non members
Open Gym @ 8 am
==========================================================
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
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
————————————————-
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#
