Warmup: 3 Rounds ~ Not for Time:
6 lateral bar step overs,
8 Reverse Hypers,
10 Hollow Rocks,
12 Calorie Row
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Strength: OTM x 10 Minutes
3 Back Squats
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WOD: "Sweetness"
5 Rounds for Time:
15 KBS 55/35#,
9 Burpees,
400 meter run
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
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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
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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
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WOD: 10x 10 calorie Assault Bike (rest = work)