Warmup: 4 Rounds of:
1 dumpster dash,
2 wall walks,
30 seconds side plank (per side),
6 seated box jumps,
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OTM x 12 minutes
1 Snatch
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For Time:
1000 meter row then,
15 Single Arm Snatches 50/35#,
8 HSPU's,
30 Box Jump and Overs 24/20",
8 HSPU's,
60 Wall balls20/14#,
8 HSPU's,
30 Box Jump and Overs,
8 HSPU's,
15 Single Arm Snatch
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Sunday Funday @ 8 am ~ Everyone is Welcome!!!!!
Warmup: 3 Rounds of:
5 hip thrusts,
10 kb russian twists,
10 kb goblet squats,
20 meter ovehead single kb carry
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Strength: OTM x 10 Minutes
4 Front Squats (Taken from the floor)
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WOD: For Time:
40 push presses 95/65#,
400 meter run,
40 ring dips,
400 meter run,
40 pushups
Warmup: 3 Rounds ~ Not for Time:
Single Arm DB Press x 10 (5 each side),
DB Round the world x 10 (5 each direction),
10 Calorie Ski Erg
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Strength: Pulling Power:
5 x Max load dead-hang pulllup then
5 x Negative Pullups x 5
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WOD: "Annie"
50-40-30-20-10 of
Double Unders,
Ab Mat Situps
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Endurance: Meet at ECF @ 530 am
1 mile row,
2 mile run,
3 mile bike