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"Sisson"
20 Minute AMRAP:
1 Rope Climb,
5 Burpees,
200 meter run,
***Wear a weighted vest
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Amnesty Sunday @ 8 am~ Pick a workout you may have missed or make up your own!
Rugby Training @ 9 am
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Warmup: 10 minutes of:
10 cal Ski Erg,
1 wall walk,
10 KB row (5 each side),
30 second plank hold
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"Minch on a Bench"
21-15-9 of
Bench Press @ Body Weight#
Ring Rows
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Warmup:
Ski Erg x 6 Calories
Banded High Pulls x 6,
Banded Pull Aparts x 6,
Banded Tricep Push downs x 6,
Single Arm Banded Press x 6,
Banded Paloff Press with Rotation x 6
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WOD: "Naughty & Nice":
25 Minute AMRAP:
2 mile run,
with time remaining AMRAP:
6 KBS 55/35#,
12 Box Overs
Score = Run Time; AMRAP Rounds and reps!
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Endurance: Meet at ECF @ 530 am
Same as main WOD!