OTM x 8 minutes
2 Snatches
OTM x 8 minutes
2 Clean & Jerks
rest 5 minutes then,
3 Rounds for Time:
20 Pullups,
30 Toes to Bar,
40 Burpees,
60 Calorie Assault Bike
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Sunday Funday @ 8 am ~ Everyone is Welcome
Warmup: 10 minutes of
30 second plank hold
10 alternating db presses
10 elevated pushups
10 hip extensions
+++++++++++++++++++++++
Strength: 6x complex:
1 Hang High Pull + 1 Hang Power clean + 1 clean
+++++++++++++++++++++++++++++++++++++++++
WOD: For Time:
25 HSPU’s
50 Clean & Jerks 95/65#,
150 Double Unders ~ break it up however you would like
Warmup: 2 rounds of
5 minute group jog,
10 plank postion shoulder taps,
10 curl -ups
+++++++++++++++++++
Strength: OTM x 12 minutes
3 Shoulder Presses
+++++++++++++++++++++
WOD: teams of 2 athletes:
20 rounds for time (10 rounds each per partner) ~ 30 minute CAP:
1 rope climb,
7 KBS,
12/8 Calorie Assault bike
partner must complete entire round before swapping
—————————————————————————————————-
Endurance: Meet at ECF @ 530 am
teams of 2 athletes: 30 Minute AMRAP
1 rope climb,
7 Burpees
12/8 Calorie Assault bike
- partner must complete entire round before swapping