Warmup: 3 Rounds of
Single Arm KB Push Press x6/side,
KBS with 3 second pause at top x8,
Weighted Hip Extension with KB x 8
Assault Bike Cals x 8
+++++++++++++++++++++++++++
Strength/Skill: 15 Minutes to work up to a heavy Snatch Single
++++++++++++++++++++++++++++++
WOD: 3 Rounds for Time:
500 meter ski Erg,
400 meter run,
15 toes to bar
———————————————-
Endurance: Meet @ ECF at 530 am
4 Rounds for Time:
500 meter ski Erg,
800 meter run,
20 GHD Situps
Warmups: 3 Rounds
Row 20 calories
Single Arm KB Over-Head Walking Lunge x20 meters,
KB Russian Twist x20,
Frog Hops x20 meters
+++++++++++++++++++++
Strength/Skill: 15 minutes to establish a single (heavy) OHS
+++++++++++++++++++++++++
WOD: 7 Minute AMRAP:
Assending set of Calorie Row + Burpee over Rower
~ Begin at 1 rep and add 1 rep each round until time is called
17 Minute AMRAP
40 Burpees
30 Snatches 75/45#
30 Burpees
30 Snatches 95/65#
20 Burpees
30 Snatches 135/95#
10 Burpees
As many as possible 155/105#
=============================
Sunday Funday @ 8 am
Team Rugby Training @ 9 am