Warmup: Coaches Choice
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Strength/Skill: OTM x 10 Minutes
3 Snatches
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WOD: “A Few Good Women”
5 Minute AMRAP:
500 meter row,
30 Clean & Jerks 115/75#,
Rest 3 Minutes,
7 Minute AMRAP:
50 Calorie Assault Bike,
30 Deadlifts 115/75#,
rest 2 minutes,
9 minute AMRAP:
100 10 meter sprints,
30 GI Janes
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Rugby Training @ 9 am
Warmup: 3 rounds of
300 meter row
12 lunges,
12 ring rows,
12 pushups,
12 back extension
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Strength: Deadlifts: 3x6 with a 2 count pause @ knee
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WOD: 4 rounds for Time:
weighted bear crawl with DB x 20 meters,
Burpee Deadlifts with DB's x 6,
Knees to Elbows x 12,
1 Dumpster Dash
Warmup: 10 minutes of:
20 calorie bike,
20 ab mat situps,
20 banded deadlifts,
20 banded flies
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Strength: Thrusters 6x6
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WOD: 2 Rounds for Time:
50 DU's,
30 Thrusters 75/55#,
20 Pullups
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Endurance: Meet at ECF @ 530 am
Plyometrics and Quickness Skills