Warmup: 10 minutes of:
300 meter erg,
10 lunge steps,
10 kbs,
10 pushups,
10 single arm kb press
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WOD: For Time -> 30 seconds work + 30 seconds rest until completion of
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (1/.75 pood)
30 Walking Lunge Steps
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
Warmup: 3 Rounds ~ not for Time:
row, bike or ski for 10 calories,
Alternating Quadaped x 10,
Side plank hold x 30 seconds (each side),
banded good mornings x 10
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Strength: Push Press 6x3
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WOD: Row, Bike or Ski 3 minutes then,
10! of
toes to rings or Toes to wall,
burpees
*with 50 meter single KB Farmers carry after each round
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Endurance: Meet at ECF @ 530 am
Same as Main WOD!
“DT”
5 Rounds for Time
12 Deadlifts 155/105#
9 Hang Cleans 155/105#
6 Jerks 155/105#
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Sunday Funday @ 8 am
Open Gym @ 9 am
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ONLY 1 Community Class @ 9 am
Memorial Day Murph! ~ Cookout/Potluck to follow workout
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Cookout/Potluck ~ bring your favorite grill items, food, snacks or drinks to celebrate our fitness following the workout