Warmup: 12 minutes of:
10 10 meter jogs,
10 banded pull-throughs,
10 jumping jacks,
10 seated banded rows
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Strength: KB Push Press 4x8
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WOD: For Time:
50 Pushups,
50 DU's,
50 Calorie Row,
50 Shoulder to Over-head 75/55#,
50 Burpees
OTM x 40 Minutes:
Minute 1: Rope Climb x 1,
Minute 2: Hang Clean x 5,
Minute 3: Assault Bike x 8/10 Calories,
Minute 4: Snatch x 3,
Minute 5: Row x 8/10 Calories
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Rowing Clinic @ 10 am
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Sunday Funday @ 8 am ~ Everyone is welcome to join us!
Warmup: 6 Rounds of:
8/10 cal Ski Erg,
Alternating seated db presses x 8 (4 each side),
OLY bar rollout x 6,
Ring rows x 8
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Strength: Bench Press 6! ~ Increasing weight
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Body Building: Super Set x 4 Rounds:
Incline DB Press x 10,
Dips x 10,
Bent over Flies x10,
Single Arm KB Row x 10 (each arm),
GHD situps x 10