Birthdays abound! Happy birthday, Lisa! When I dip, you dip, we dip…
Happy (belated) birthday, Carly! The Young family gets after Carly’s Call-a-Cab workout last Monday.
Warmup: 12 minutes of
10 Calorie Row
10 Toes to Wall
10 Ball Slams
++++++++++++++++++++
4x6 OLY Bar Roll Outs
++++++++++++++++++++
WOD: 5 Rounds for Time
10 Burpees
20 Wall Balls 20/14#
30 Double Unders
Row, Dustin, row!
Warmup: 3 Rounds of
10 KBS
10 Pushups
10 box step ups
10 jumping jacks
+++++++++++++++++++
30-20-10 ~ Not for Time
Back Squat - taken from the floor
*Increase weight
*Must be done unbroken
30-20-10 ~ Not for Time
Deadlift - begin with same weight as ended with Squat
*Increase weight
*Does NOT have to be done unbroken
30-20-10
GHD Situps or Weighted Situps
+++++++++++++++++++++++++++++
6 x 100 meter sprint out with 100 meter back petal back~ Self regulated rest
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Endurance: Meet at Elm City @ 6 am
1 mile row
2 mile run
1 mile row
WOD: 2 Rounds for Time
1 Mile Run
100 Lunges
75 KBS 55/35#
50 Burpee Box Overs
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Sunday Funday @ 7 am ~ Everyone Welcome - even non members
Open Gym @ 8-9 am
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Warmup: 3 Rounds
12 Reverse Hypers
50 meter bear crawl
Run around the building
+++++++++++++++++++++++++
Power Jerks 8x3
+++++++++++++++
WOD: 21-15-9
Power Cleans 155/95#
Ring Dips
