Warmup: 4 Rounds of:
2 minutes bike or row,
8 Hip Extensions,
30-45 second Plank Holds,
8 Ring rows,
8 Weighted Knee ups,
8 Pushups
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Strength: Back Squat 3x10
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WOD: 2 Rounds for Time:
25 Burpees,
50 Situps,
75 Air Squats,
800 Meter Run
Elm City Fitness Open House Charity Event! Donate and get a Rallython Shirt
Rallython '24:
23 minute AMRAP:
200 meter run,
12 Hang Snatches 95/65#,
3 Pullups, C2B Pullup or Bar MU
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Sunday Funday @ 8 am ~ Everyone is welcome to join us even if you are not a member
Rugby Team Training @ 9 am
Warmup: 10 minutes of:
8 Scap Pushups,
8 KBS,
8 single arm db press (4 each side),
8 frog hops,
30 second plank hold
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Strength/Skill: Power Clean 6x3
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WOD: 4 Rounds for time:
6 Power Cleans 155/105#,
12 GHD Sit-ups,
24 Calorie Bike