Warmup: 3 Rounds of:
200 meter run,
30 second Plank Holds,
20 lunge steps,
10 curl-ups on the floor,
5 pullups
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Strength: OTMx 10 minutes:
3 Front Squats ~ taken from the floor
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WOD: OTM x 22 minutes:
Odd minutes - 40 seconds row: 20 Seconds rest,
Even Minutes: 40 Seconds shuttle run: 20 seconds rest
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