Warmup: 3 Rounds of
10 meter walking lunges
10 meter side lung (each side)
10 meter inch worm
10 GHD Situps
++++++++++++++++++++++
Split Jerk: 3x3, 2x2, 3x1
+++++++++++++++++++++
WOD: On the 3 minute for 30 minutes
3 Snatches 155/105#
6 HSPU’s
9 Box Jumps 24/20”
10 years ago! My buddy Adam practicing one of the first workouts at Elm City
Warmup: 10 minutes of
10 calorie row
1 wall walk
2 Lsit pullups
3 Ring dips
4 ring rows
5 lunges
++++++++++++++
Front Squat 3x20 95/65#
++++++++++++++++++++++
WOD: 3 Rounds for time
30 Wall Balls 20/14#
30 Double Unders
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Endurance: Meet at ECF @ 6 am
5 Rounds for Time
500 meter row
20 Burpees
30 Double Unders
7 Minute AMRAP:
3 Ground to Over-head 155/105#
3 Bar Muscle Ups
then,
800 meter run
10 Dumbell Thrusters 35/25’s
400 meter run
20 Dumbell Thrusters
200 meter run
30 Dumbell Thrusters
then,
with time remaining to the 20 minute mark
Max rep Ground to over-head 155/105#
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Sunday Funday @ 7am ~ Open to anyone even non-members
Open Gym @ 8 am ~ Open to anyone even non-members
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Warmup 4 Rounds of
6 Wall balls
6 Toes to wall
6 Burpees
6 Calorie Row
++++++++++++++++++++
Snatch Grip Deadlift 5x5
+++++++++++++++++++++
WOD: 10! of
Back Squat @ BW
Calorie Row
Burpee over Rower
