8 min AMRAP:
21-18-15-12-9:
row cal,
GHD or weighted situps,
Rest 5 minutes,
3 min AMRP:
Cleans 155/105#,
5 minute rest,
10 min AMRAP:
1 Dumpster Dash,
2 rope climbs,
3 jerks 155/105#
============================
Sunday Funday @ 8 am
Warmup!
Strength:
Block Deadlift 6x2 @ 75-95%
WOD - Hit the Road, 4 Rounds of:
10 KBS (35/55#)
Fence-n-back Farmers Carry (KB x 2)
15 Situps (rx+: #10/25 plate)
60 Singles/30 Double Unders
Open Gym @ 9 am
Warmup: 3 Rounds of:
200 meter run,
7 spider push-ups,
7 Banded Scap Pulls
++++++++++++++++++++
Strength: Bench Press 5x3
++++++++++++++++++++++
WOD: 15 Minute AMRAP:
8 KBS 55/35#,
10 Pushups,
12 10-meter sprints
Warmup: 4 Rounds of:
1 dumpster dash,
2 wall walks,
30 seconds side plank (per side),
6 seated box jumps
+++++++++++++++++++++++
Strength: Shoulder Press 5x3
++++++++++++++++++++++++
WOD: For Time -
800 meter run then,
50 Burpees
20 Power Jerks 155/105#
—————————————————-
Endurance: Meet at ECF @ 530 am
5 Rounds of:
2 mile Assault Bike,
20 Burpees,
1 run around the building
