Warmup: 4 rounds of:
6 chin-ups,
12 dips;
3 rounds of:
KB Pullovers x 6,
Single Arm KB Flat Bench Press x 6 (each arm)
++++++++++++++++++++++++++++++++++++++++
Strength: Bench press -
On the 4 minute x 5 rounds --> 6 reps
++++++++++++++++++++++++++++++++
WOD: Death by Hang Squat Cleans 95/65#
—————————————————————
Endurance: Meet at ECF @ 530 am
Death by 10 Meter sprints x 2
Warmup: 12 Minutes of
Hip Thrusts x 8,
KB Step up x 10
windshield wipers x 12
Single Unders x 30
+++++++++++++++++++++++
Strength: Back Squat - On the 4 minute x 5 rounds --> 6 reps
+++++++++++++++++++++++
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
============================
Sunday Funday @ 8 am
Team Rugby Training @ 9 am