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Tuesday

Warmup:

  • 75 Double Unders/ Single Unders
  • 15 Burpees Box Overs
  • 50 DU/SU's
  • 10 BBO
  • 25 DU/SU's
  • 5 BBO

++++++++++++++++++++++++

Snatch: 1x4, 2x3, 4x1

+++++++++++++++

4 Min AMRAP:

  • 3 Snatches 135/95#
  • 6 Box Jumps 24/20"

rest 3 mins

4 Min AMRAP:

  • 5 Burpees
  • 10 Situps

rest 3 mins

4 Min AMRAP:

  • 3 Snatches 135/95#
  • 6 Box Jumps 24/20"

+++++++++++++++

Cash out: Press 4x12 @ 60-70% with 11 T2B after each set

+++++++++++++++

Burnout: Muscle Ups ~ Test -1

--------------------------------------

Endurance: AT ECC @ 6 am

25 Min AMRAP ~ Obstacle Course

================================

Wednesday

Warmup: 8 min AMRAP

  • 100 meter row
  • 5 pullups
  • 10 bar thrusters

+++++++++++++++++

Front Squats 5x5 @ 80% with 300 meter row between each set @ 2K pace

++++++++++++++++++

"Cindy" - 20 Min AMRAP

  • 5 pullups
  • 10 Pushups
  • 15 Air Squats

++++++++++

Burnout: Muscle ups ~ Test -1

======================

Thursday

Warmup: 3 Rounds

  • 10 OHS with bar
  • 10 Weighted Supermans
  • 10 Weighted Situps

+++++++++++++++

Clean & Jerk 1x4, 2x3, 4x1

+++++++++++++++++++

WoD: 10!

  • Clean @ 75% of working weight
  • 2x bar facing burpees
  • Dumpster Dash

++++++++++++++++++++

Cashout: Deadlift with 60 seconds rest between

  • 1x15 @ 60%
  • 1x12 @ 70%
  • 1x9 @ 80%
  • 1x6 @ 90%

++++++++++++++++

Burnout: Muscle Ups ~ test -1

--------------------------------------

Endurance: meet at ECC @ 6am

2, 3 or 4x1 mile ~ Rest is 1/2 work