Warmup: 12 minutes of:
2 minutes row,
Banded scap pulls x 10 (each side),
Seated Single arm KB Press x 10 (Each side),
Banded Pull aparts x 20
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Strength: Push Press 3x10
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WOD: OTM x 12 minutes:
Odd minutes 4 Clean & Jerks 135/95#,
Even Minutes: 20 DU's
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Endurance: Meet at ECF @ 530 am
OTM x 30 Minutes - 100 meter sprints
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