For Time:
1000 meter row then,
15 Single Arm Snatches 50/35#,
3 Rope Climbs
30 Box Jump and Overs 24/20",
3 Rope Climbs
800 meter run
3 Rope Climbs
30 Box Jump and Overs,
3 Rope Climbs
15 Single Arm Snatch
============================
Sunday Funday @ 8 am
3 Rounds of 7 min Amrap
400 m Run / 450 Row
20 Pullups
200 m Run / 250 Row
15 Sumo DL high pull 95/65 #
Fence Frolic / 100 m Row
Max Pushup in Remaining Time
Rest 3 Min & Repeat
Open Gym @ 9 am
Warmup: 12 minutes of:
300 meter row,
Plank postition plate drag x 10 meters,
Banded pull aparts x 20,
Banded Flies x 20,
bar hang x 30 seconds
+++++++++++++++++++++++++
Body Building:
Close Grip Bench with 3 second tempo down 5x5,
KB Row 4x10 (each arm),
Single Arm half kneeling Landmine Press 4x12 (each arm),
Chin-up 4x max reps,
KB Pull-overs 4x12,
Weighted Knee-ups 4x12
+++++++++++++++++++++++
WOD: 10x 10 calorie Assault Bike (rest = work)
Warmup: 3 Rounds ~ Not for Time:
Single Arm DB Press x 10 (5 each side),
DB Round the world x 10 (5 each direction),
10 Calorie Ski Erg
++++++++++++++++++
Skills: Pulling Power: 5 x Max load dead-hang pulllup then
5 x Negative Pullups x 5
+++++++++++++++++++++++
WOD: "Annie"
50-40-30-20-10 of
Double Unders,
Ab Mat Situps
—————————————————
Endurance: Meet at ECF @ 530 am
Box Jump Suicides
“Annie”
Ice Bath to follow :)