Warmup: 6 Rounds of:
8/10 cal Ski Erg,
Alternating seated db presses x 8 (4 each side),
OLY bar rollout x 6,
Ring rows x 8
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Strength: Push Press 3x8
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WOD: Teams of 2 Athletes:
25 minute AMRAP:
Partner 1- Row;
Partner 2 performs Cindy -
5 Pullups,
10 Pushups,
15 Air Squats
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Endurance: Meet at ECF @ 530 am
6 Rounds for Time:
Bike 2 Miles,
Run 800 meters
~ Rest 1 minute
Warmup: 10 minutes of:
200 meter run,
12 Reverse lunges,
12 Back Extensions,
12 KBS,
12 Ring Rows
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Strength: Back Squat 3x8
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WOD: For Time: 10! of:
Power Clean 135/95#,
Bar Facing Burpees,
2x DU's
Warmup: 10 minutes of:
1 Dumpster Dash,
10 Banded Scap pulls,
10 banded pull aparts,
10 Arnold presses
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Body Building: 3 Rounds ~ Not For Time:
Single Arm Seated DB Press x 8,
Single Arm DB Row x 8,
20 DB Russian Twist on Bench,
Single Arm DB Bench,
DB Pullovers x 12
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WOD: OTM x 15 minutes:
Minute 1: Devil Press x 4;
Minute 2: 10/8 Calorie Row;
Minute 3: 20 Ab mat situps
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Endurance: Meet at ECF @ 530 am
12 Rounds for time:
200 meter row
400 meter run