Warmup: 10 minutes of:
6 Goblet Squats,
30 second single arm plank hold (15 seconds on each arm),
6 box jumps,
200 meter row
+++++++++++++++++++++++++++
Strength: 15 minutes working on Heaving Snatch Balance
++++++++++++++++++++++++++++
WOD: “Isabelle”
30 Snatches for Time 135/95#
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Endurance: Meet at ECF @ 530 am
24 down by 2 of
Box Step-ups
Pushups
Situps
with a run around the building after each set
Warmup: 10 minutes of:
9 jumping jacks,
9 curl-ups,
9 pushups,
9 ring rows,
9 goblet postion lunges
+++++++++++++++++++++++++++
Strength:
Bulgarian Split Squat: 6x4 Each Leg
then
Tempo Back Squat: 6x3 (3201) = (3 seconds down, 2 seconds at bottom, 0 up, 1 second at top)
++++++++++++++++++++++++++++++++++++++
WOD: 10 Minute AMRAP:
2k Row then
with time remaining - Max reps burpee over rower
Super Saturday
ECF's 12 Days of Endurance:
1 HSPU,
2 Box Muscle Ups and Over,
3 Wallballs,
4 Pushups,
5 Calories on Assault Bike,
6 Pullups,
7 Burpees,
8 Calories on Rower,
9 Jumping Lunges,
10 Calories on Ski Erg,
11 Ball over Bar,
12 Box Jumps and Over
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Sunday
Sunday Funday @ 8 am
4 Rounds of:
DB Clean & Jerks x 6 ea arm
+ 6 Alt Landmine Press Out
22 Min Amrap
15/25 Cals Bike
30 S2OH (KBs)
50 DU / 100 SU
Open Gym @ 9 am
