Warmup: 4 Rounds of:
2 minutes bike or row,
8 Hip Extensions,
30-45 second Plank Holds,
8 Ring rows,
8 Weighted Knee ups,
8 Pushups
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Strength: Back Squat 3x10
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WOD: For Time 21-15-9
Plate Burpees
GHD Situps
KBS
Warmup: 12 minutes of:
2 minute row,
Reverse Hypers x 8,
Plank-ups x 8,
Prowler push x 10 meters,
Prowler pull x 10 meters
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Strength: Deadlift 3x10
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WOD: OTM x 40 minutes:
minute 1: 1 rope climb,
Minute 2: 10/8 calorie Assault Bike,
Minute 3: 100 meter sprint,
Minute 4: 12/10 Calorie Row
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Endurance: Meet at ECF @ 530 am
Same as main WOD
Warmup: 12 minutes of:
2 minutes row,
Banded scap pulls x 10 (each side),
Seated Single arm KB Press x 10 (Each side),
Banded Pull aparts x 20
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Strength: Push Press 3x10
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WOD: OTM x 16 minutes:
Odd minutes 4 Clean & Jerks 135/95#,
Even Minutes: 20 DU's