Warmup: Coaches Choice
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5 squat cleans 185/95#,
10 dips
3 min rest
7 min Amrap:
5 hang cleans 155/115#,
2 Rope Climbs
3 min rest
7 min amrap:
5 Power Snatches 135/95#,
3 Bar Muscle Ups
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Strength
Bench 1.5 reps - 6x6
WOD
2 Rounds x 10 min amrap (2 min rest)
10 m. Walking Lunge + OH Plate
10 x Plate Ground to Overhead
10 x Plate Bent Over Row
30 x DU / 60 x SU
Warmup: 3 minutes on Bike, row, or ski, then
3 rounds of:
7 goblet squats,
9 Elevated Pushups on OLY bar,
11 Ring rows,
13 Ab mat situps
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Strength: Power Jerks 3x10
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WOD: For time:
400 meter run,
25 pullups, then
30-20-10 of
Wall balls,
Push Presses ~ with WB,
25 pullups,
400 meter run
Warmup: 10 minutes of:
shoulder taps x 10,
banded paloff press x 10 (each side),
oly bar rows x 10,
flat bench flies x 10
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Skill: Hollow Rocks 3x30
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WOD: Teams of 2 - ONLY 1 athlete in motion at a time:
50-40-30-20-10 of
Calorie row,
burpees
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Endurance: Meet at ECF @ 530 am
50-40-30-20-10 of
Calories on Assault Bike
Burpees
***With run around the building after each set