Warmup: 4 Rounds ~ Not for Time
250 meter row
40 foot bear crawl
20 med ball slams
+++++++++++++++++++++
Ring Dips 6x6
+++++++++++++++
6 x Man Makers
+++++++++++++++
WOD: 21-15-9
Push Press 115/65#
Chest to bar Pullups
——————————————
Endurance: Meet at ECF @ 6 am
10x 200 meter row + 200 meter sprint
WOD: For Time
500 meter row
10 Squat Cleans 185/115#
5 Rope Climbs
400 meter row
8 Squat Cleans
4 Rope Climbs
300 meter row
6 Squat Cleans
3 Rope Climbs
200 meter row
4 Squat Cleans
2 Rope Climbs
100 meter row
2 Squat Cleans
1 Rope Climb
=====================================
Sunday Funday @ 7 am ~ Everyone is welcome even non-members
8 am Open Gym
========================================================
Warmup: 12 minutes of
200 meter row
10 KB Lunge Steps
5 Heaving Snatch Balances
10 situps
+++++++++++++++++++++++
Back Squat 7x3
+++++++++++++++
WOD: “Carly’s-Call-A-Cab”
21 minute AMRAP
21 Power Snatches 95/65#
21 Calorie Row
21 Double Unders
Strongman for the warmup! No problem!
Warmup: 10 minutes of
10 meter butt kicks
10 meter high knees
10 meter back pedal
10 pushups
10 situps
++++++++++++++++++++++
Deadlift 3x10
+++++++++++++
WOD: 10!
Floor Press @ 60% of BW
Pullups
with Dumpster Dash after each round
