Warmup: 12 Minutes of
Hip Thrusts x 8,
KB Step up x 10
windshield wipers x 12
Single Unders x 30
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Strength: Back Squat - On the 4 minute x 5 rounds --> 6 reps
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WOD: 30 seconds work: 30 Seconds rest until complete:
10! of
Wallballs,
Calorie Row
For Time:
800 meter run,
21 Power Cleans 135/95#,
21 Knees to Elbows,
1000 meter row,
15 Power Cleans,
15 K2E,
3200 meter Assault Bike,
9 Power Cleans,
9 K2E
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Sunday Funday @ 8 am
Team Rugby Training @ 9 am
Warmup: 12 minutes of:
3 Inch worms,
10 lateral bench step overs,
10 later plate drag steps (each leg),
10 plank-ups
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Strength: Thrusters 6x3 ~ Moderate to heavy
**Taken from the floor
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WOD: 25 min amrap of:
3 Thrusters,
6 Pullups,
9 calorie row
- Rest 1 minute