Warmup: 15 minutes of:
8 Single arm Seated DB Press,
8 Single Arm Bentover rows,
12 banded push downs
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Strength: Shoulder Press 6x2
Renegade Row 6x8 (4 each arm)
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WOD: 21-15-9-15-21 of
Medball cleans 20/14#,
weighted situps with medball
Warmup: 20 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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Strength: Weighted Ring Rows <Rowvember>
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WOD: Teams of 2 athletes - 30 Minute AMRAP
Parter 1 2x around the building,
partner 2 1 mile assault bike
~ switch when both partners are done
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Endurance: Meet at ECF @ 530 am
Same as Main WOD
Warmup: 3 rounds ~ not for time:
6 Zercher Reverse Lunges,
6 Single leg Hip flexion with band,
6 banded donkey kickouts
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Strength: Back Squat: 5x2
Seated Banded Row: 4x12
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WOD: 12 minute amrap:
8 Wallballs,
8 Pushups,
8 Lateral medball step overs,
8 Ball slams