Warmup: 10 minutes of
20 banded pull aparts
20 skier jumps
20 jumping jacks
20 lung steps
20 banded flies
++++++++++++++++++++
OTM x 8 minutes
2 Shoulder Presses ~ taken from the floor
+++++++++++++++++++++++++++++++++++
WOD: For Time
75 Double Unders
75 Back Squats 45/33#
75 Ab Mat Situps
75 Double Unders
75 Burpees
75 Push Press 45/33#
75 Double Unders
————————————————
Endurance: SAME AS MAIN WOD
WOD: 3 Rounds for Time
500 meter row
12 burpees over rower
9 Power Cleans 185/135#
6 T2B
Rest 3 minutes
6 Minutes AMRAP
3 Back Squats 185/135# (taken from the floor)
3 Ring MU’s
========================================
Sunday Funday @ 7 am ~ Everyone Welcome - even non members
Open Gym @ 8 am
=======================================================
Warmup: 3 Rounds
10 goblet squats
10 cal bike
2 - 10 meter butt kicks
2 - 10 meter slide steps
+++++++++++++++++++++
OTM x 8 minutes
2 - Squat Cleans ~ Moderate Weight
+++++++++++++++++++++++++++++++
Tabata: Box Jumps 24/20”
Tabata: Air Squats
Tabata: Push ups
Goooooooooooooaaaaaaaaaaal! It’s FRIDAY!
Warmup: 6 Rounds of
10 Russian Twists
8 Med ball Cleans
6 Flat Bench Dumbell Flies
4 Cal Row
++++++++++++++++++++++++
Buy-in: Weighted Ring Rows 4x10
+++++++++++++++++++++++++
Strength: Bench 6x3 ~ with 1 Round of Dumbell Manmakers after each set
*Athlete picks weight
+++++++++++++++++++++++++++
WOD: 21-15-9
Floor Press @ 60% of Bodyweight
Ring Dips
