OTM x 8 minutes ~ 2 Single Snatches
OTM x 8 Minutes ~ 2 Clean & Jerks
Rest 5 minutes
"Daniel"
For Time
50 Pullups,
400 meter run,
21 Thrusters 95/65#,
800 meter run,
21 Thrusters 95/65#,
400 meter run,
50 Pullups
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Sunday Funday @ 8 am ~ Everyone is welcome!
Bodybuilding
Super Set x 4 Rounds:
1A: Front Rack Lunges x 12.
1B: GHD Hamstring Curl x 12,
1C: GHD Situps x 15,
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Super Set x 3 Rounds of:
2A: Plate Pulls x 20 Meters,
2B: Wall Sits x 30-60 Seconds,
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Super Set x 2 Rounds of:
3A: OLY bar Hip Thrusts x 8,
3B: Sumo Deadlift x 15
Warmup: 3 Rounds of
1 minute reverse Assault bike shoulder cycle,
10 single arm kb press ( per side),
1 minute plank hold,
10 kb front raises
++++++++++++++++++++
Skill: 3 Rounds of:
30 sec hanging hollow holds - 1 minute rest;
20 seconds of chin over bar holds - 1 minute rest,
30 max rep ring or bar rows - 1 minute rest
++++++++++++++++++++++++++++++++++++
WOD: Teams of 2 Athletes:
4 Rounds of:
1 minute max reps pullups,
1 minute max rep Ring Pushups,
1 minute max rep Bent over Rows, 1
minute max rep dips,
1 minute max calorie ski erg,
1 minute rest
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Endurance: Meet at ECF @ 530 am
For Time:
10-12-14-16-18-20-22-24-22-20-18-16-14-12-10
calorie assault bike with 30 seconds rest after each set