Warmup: 10 mins of:
10 banded monster steps,
10 banded deadlifts,
10 Ring Rows,
10 Pushups,
10 10-meter shuttle run
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Strength: Body Building ~ Lower
5 Round Super Set
1a: Sumo Deadlift x 8,
1b: Hip Thrust x 8,
4 Round Super Set
2a: GHD situps x 12-15,
2b: GHD Hip Extensions,
3 Round Super Set
3a: Weighted Lunge Steps x 12-16,
3b: Reverse Hypers x 12-16,
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Sellout: 40/50 Calories on Assault Bike
Warmup: 10 minutes of:
kneeling KB around the world x 8,
Kneeling Single arm KB press x 8 (each side),
KB Russian twist x 8,
Plank position shoulder taps x 8,
8 calorie ski erg
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Skills: 4 Rounds not for time:
OLY bar row x 8-12,
Eccentric Pullups x 6-8,
Box Assisted Pullups x 6-8,
Hollow Rocks x 10
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WOD: 20 minute AMRAP: Teams of 2 Athletes-
60 Calorie Row,
30 Power Cleans 135/95#,
90 Double Unders
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Endurance: Meet at ECF @ 530 am
Teams of 2 athletes:
3 Rounds for Time
100 Burpees
100 Calories on Assault Bike
Warmup: 15 minutes of:
1 minute squat therapy,
1 minute shoulder pass-throughs and 8's,
10 Overhead walking lunges with single KB (10 right, 10 left),
10 meter bear crawl
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Strength: Snatch 30x1
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WOD: For Time:
30 Wallballs 20/14#,
30 DB Sntatches 50/35#,
30 Calorie Row