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Saturday

Warmup: Coaches Choice

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WOD:

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

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Rugby Sellout: 10! of

Power Cleans 185/135#

4xDU's

1 Dumpster Dash between Rounds

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

Sunday Funday at 7 am ~ Everyone is Welcome even nonmembers

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Monday

Warmup: 3 Rounds of

5 pullups 

10 pushups

15 air squats

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Buy-in: 50 wall balls for time 20/14#

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Strength: Sumo Deadlift 5x3

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WOD: 10! of 

Calorie Row

Deadlift 225/115#

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Rugby Sellout: 5 Rounds

20 Box Jumps

5 Medball Suisides 30/50/100 (alternate weights)

 

 

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