Warmup: 12 minutes of:
10 banded good mornings,
10 Reverse Hypers,
10 Lateral bench step overs,
10 Ring rows,
2 Forward Rolls
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WOD: "Udi"
For Time:
63 Box Step-ups,
63 10 meter sprints,
63 Pullups,
63 Calories on Bike,
63 Pushups,
63 Calorie Row,
63 Knees to Elbows,
63 Burpees
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Warmup: 4 Rounds of:
1 dumpster dash,
2 wall walks,
30 seconds side plank (per side),
6 seated box jumps,
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Strength: Bench Press 6x3
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WOD: 9 Minute AMRAP:
3 Hang Power Snatch 75/55#,
3 OHS 75/55#,
30 DU's...
**Increase Snatches and OHS by 3 reps each round until time is called...DU's remain at 30 every round
Warmup: 1 mile run
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Body Building: 6 Rounds of: ~ Not for Time
Cobra Step-down Reverse lunge x 20,
Goblet position Cosac squats x 10 (5 per side),
Weighted back extensions x 20,
OLY bar Good Mornings x10,
Weighted Hollow rocks with medball x 20,
row, bike or ski x 3 minutes
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Endurance: Meet at ECF @ 530 am —> ICEBATH Following the workout!
50-40-30-20-10 of
Assault bike,
Ab mat situps
with run 800 meters after each set