Warmup: Coaches Choice
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Body Building Bliss!
Super Set 4 Rounds:
1A: Front Rack Lunges x 12.
1B GHD Hamstring Curl x 12,
1C: GHD Situps x 15,
Super Set 3 Rounds of:
2A: Plate Pulls x 20 Meters,
2B: Wall Sits x 30-60 Seconds,
Super Set 2 Rounds of:
3A: OLY bar Hip Thrusts x 8,
3B: Sumo Deadlift x 15
Warmup: 3 Rounds of
1 minute reverse Assault bike shoulder cycle,
10 single arm kb press ( per side),
1 minute plank hold,
10 kb front raises
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Strength/Skill: 3 Rounds of:
30 sec hanging hollow holds - 1 minute rest;
20 seconds of chin over bar holds - 1 minute rest,
30 max rep ring or bar rows - 1 minute rest
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WOD: For Time:
10-12-14-16-18-20-18-16-14-12-10
calorie assault bike
with 30 seconds rest after each set
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Endurance: Meet at ECF @ 530 am
For Time:
10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10
calorie assault bike
with 30 seconds rest after each set
Warmup: Clean High Pull 5x3,
Chin-ups 3x10,
Barbell Bent Row 3x15,
Walking Lunge 3x14/leg
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Strength/Skill: On the 2 minute x 10 Rounds -
3 Single Squat Cleans
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WOD: 10 Minute AMRAP:
9 Deadlifts 135/95#,
6 Hang Cleans 135/95#,
3 Jerks 135/95#,
10 - 10 meter sprints