Incline Dumbbell Press (Palms facing each other) + Incline Butterfly Curls + Single Arm Dumbbell Bent Over Rows:
- 10 x 12kg (each dumbbell) + 10 x 12kg (each Dumbbell) + 0
- 10 x 22kg + 10 x 14kg + 10 x 30kg (each arm)
- 10 x 24kg + 10 x 14kg + 10 x 32kg
- 10 x 26kg + 10 x 14kg + 10 x 34kg
- 9 x 28kg + 10 x 14kg + 10 x 34kg
- 7 x 30kg + 10 x 14kg + 10 x 34kg

Dumbbell Bench Press + Push Ups (feet on bench):
- 26kg x 10 + 7
- 28kg x 10 + 5
- 30kg x 10 + 4

30 x Strict Pull Ups
40 x Toes to Bar

http://crossfitsouthie.com/endurance

Warm-up
Rowing technique
Pose running drills
Calf and hamstring stretching

Skill
GHD sit-ups/hip-back extensions
20 sit-up each
20 hip-back extensions

WOD
1000m Row
800m Run
Rest 3 min
750m Row
600m Run
Rest 2 Minute
500m Row
400m Run
Rest 1 Minute
250m Row
200m Run

8min AMRAP
8 Thrusters (95#)
12 Burpees

4 rounds

Then...

21-15-9
Box Jump
HR Pushup

3:54

Find 1RM of strict shoulder press = 75

Then:

5 two minutes rounds
75 II unders (100 singles) = Working on my DU's, did as many as I could each minute/round and got 17-10-17-9-8....most DU's I've ever done!
Remaining time max rep push press (115/75) = 65
Rest 1 minute in between rounds

Then:

40-30-20-10 situp sprints
The amount of time it takes for each sprint
is the rest time in between sprints.

10 Minute AMRAP: + 1 Ladder

Wallballs (20/14)

Pushups – Hand Release

*Post Rounds. On the first round, complete one of each movement. On the second round, do two, do 3 reps of each movement on the third round, continue to increase by one rep until the time runs out.

Erin – 11 + 12 wb

21-15-9:

Deadlift (185/125)

Box Jumps (30″/24″)

*Post Times.

Erin – 5:35 Rx

Warmup - Burpee shuttle (single burpee, jog across gym floor, single burpee) x 10
Mobility
Wall walks 4 minutes (handstand practice)
double under tabata 3 burpee penalty when rope makes you stop ( I had 21 burpees to do after 4 minutes)
WOD

800 mtrs
15 boxjump
15 kettlebell swing @ 24kg
15 boxjump
15 kettlebell swing @ 24kg
15 boxjump
15 kettlebell swing @ 24kg
800 mtrs

Finisher
plank hold for 30-60 seconds
knees to elbows cycle crunches

5 Rounds of:

(Each round for time)

200m Sprint
15 DB Clean
15 Push ups
5 Combo

5 Rounds of:

(Each round for time)

200m Sprint
15 DB Clean
15 Push ups
5 Combo

5 X 3 Dead Lift (135,155, 185, 205, 235, 255)
5 X 3 Bench Press (135,155,165,175... Burn out at 135 12 reps))

Optional: With a Partner

5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Floor Press (135)
Windshield Wiper

---

5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Dead Lift (95)
Roll Out