Warmup: 12 minutes of:
10 banded good mornings,
8 Reverse Hypers,
6 GHD Situps,
4 Burpee Box overs,
2 Forward Rolls
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Strength: Deadlift: 5x6;
Banded Hip Extensions: 3x8
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WOD: 3x 3 Minute AMRAP:
1 KBS + 1 Box Jump and over
~ Increase by 1 rep each round until time is called
~ 2 minutes rest between each round
Warmup: 12 minutes of:
10 banded good mornings,
8 Reverse Hypers,
6 GHD Situps,
4 Burpee Box overs,
2 Forward Rolls
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Strength/Skill: 20 Minutes to work up to a working on moderate weight power clean
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WOD: 10! of
Hang Squat Clean @ 50% of established Power Clean weight,
Toes to Bar
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Endurance: Meet at ECF @ 530 am
1 mile row, 2 mile run, 3 mile bike
Warmup: 8! of
calorie machine,
lateral bench step overs
ab mat situps,
kbs,
ring rows
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Strength:
1 - Front Squat 5x6
2 - OLY Bar RDL from rack: 3x6
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WOD: 100 burpees for time