Warmup: 4 Rounds of:
1 dumpster dash,
2 wall walks,
30 seconds side plank (per side),
6 seated box jumps,
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WOD: 25 Minute AMRAP:
6 Rope Climbs,
30 Calorie Assault Bike,
20 Snatches 95/65#,
4 Rope Climbs,
30 Calorie Assault Bike,
15 Snatches 115/85#,
2 Rope Climbs,
30 Calorie Assault Bike,
10 Snatches 135/95#
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Sunday Funday @ 7 am ~ Everyone is Welcome —> even non-members
Warmup: 3 rounds ~ not for time:
6 Front Rack Reverse Lunges,
6 Single leg Hip flexion with band,
6 banded donkey kickouts
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Strength/Skill: Power Snatch 5!
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WOD: For Time:
800 meter run,
10 Burpees,
40 Situps,
600 meter run,
20 Burpees,
30 Situps,
400 meter run,
30 Burpees,
20 Situps,
200 meter run,
40 Burpees,
10 Situps
Warmup: 3 rounds of:
12 calorie legless row,
8 ring pushups,
30 second hollow hold,
8 ring rows,
30 seconds legless Assault bike
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Strength: Power Clean 5!
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WOD: Teams of 2: 15 minute amrap:
1 Power clean 135/85 + 1 Ring dip, 2 Power clean + 2 ring dips
… add 1 rep until time is called
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Endurance: Meet at ECF @ 530 am
30 MInute AMRAP:
Dumpster Dash x 1,
GHD Situps x 2,
Double Unders x 3
--> Add 1 rep per round until time is called