6 Rounds for Time:
12 Calorie Assault Bike,
6 Clean & Jerks 155/105#,
3 Bar Muscle Ups,
12 Calorie Ski Erg
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Sunday Funday @ 8 am
Rugby Team Workout @ 9 am
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Warmup: 4 Rounds of
12 jumping jacks
12 seated plate raises
12 flat bench DB Flies
12 ring rows
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Strength: Bench Press: 3x10
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WOD: 10 minute AMRAP
Max Distance Farmers Carry with KB’s
**Each time you put the KB down perform:
6 pushups
9 weighted situps
Warmup: 12 minutes of
300 meter row
10 meter sled push
10 meter sled pull
10 spider pushups
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Strength: Deadlift 3x6
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WOD: 10! of
Deadlift 315/205#
Calories on Assault Bike
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Endurance: Meet at ECF @ 530 am
24 Down by 3 of
Weighted Step-ups
Calorie on Assault Bike
with run around the building after each round :)