Warmup: 3 Rounds ~ Not for Time
3 minutes on Assault Bike,
8 Ring Rows,
8 goblet squats,
8 single arm DB press (each side),
8 Reverse Hypers
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Strength: Thrusters 5! ~ Increasing weight
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WOD: "Jackie"
For Time
1000 meter row,
50 Thrusters 45/35# (OLY bar),
30 Pullups
Warmup: Double Under Practice
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WOD: On the 12 minutes for 36 minutes ~ 3 Rounds:
50 calorie Assault Bike,
40 Double Unders,
30 DB Front Squats 50/35’s,
20 DB Push Press 50/35’s,
800 meter run
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First Workout at 8 am ~ Sign up for your heat when you arrive and check in at ECF… Heats will be performed every 30 minutes!
3 Rounds of:
1 Minute Max Rep Burpees
1 Minute Max Rep Hang Clean
1 Minute Max Rep Box Jumps
1 Minute Max Rep Shoulder to Over-head
1 Minute Max Rep Calorie Row
1 Minute Rest
Warmup: 10 mins of:
10 banded monster steps,
10 banded deadlifts,
10 Ring Rows,
10 Pushups,
10 10-meter shuttle run
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Body Building:
1a: Sumo Deadlift x 8,
1b: Hip Thrust x 8,
2a: GHD situps x 12-15,
2b: GHD Hip Extensions,
3a: Weighted Lunge Steps x 12-16,
3b: Reverse Hypers x 12-16,
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Sellout: 40/50 Calories on Ski Erg