Warmup:
50 Double Unders
then... 2 Rounds
10 Back Ext
10 OHS
10 Passthroughs
10 Pullups
Strength:
Clean 4-4-4-4
WOD:
7 Minute AMRAP
10 Thrusters (95/65)
10 Pushups
......Rest 3 Minutes
5 Minute AMRAP
10 KB Swings (53/35)
10 Box Jumps (24/20)
.....Rest 3 Minutes
3 Minute AMRAP
10 Goblet Squats (53/35)
10 Double Unders
Carey:
ReplyDelete4 Rounds + 3 Pushups (45# Thruster)
5 Rounds RX
4 Rounds RX
Clean: 75-75-75-75
Jax:
ReplyDelete4 Rounds + 5 Thrusters RX
4 Rounds + 4 Box Jumps RX
2 Rounds + 9 Goblet Squats RX
Clean: 95-95-95-95
J: Warmup + Walk
ReplyDeleteLiz: Warmup + Walk
Allie Warmup + Walk