Edstone crew getting after it! Well done!

WORKOUTS

WOD 1 (2 pts): Randy
For time:
75-lb. power snatches, 75 reps

Silver Club version: 5 RFT: 10 ground-to-overhead, 5 burpees

WOD 2 (2 pts): 10 – 8 – 6 – 4 – 2
Overhead Squat, 95/55
Squat Clean, 95/55
Run 200m

Silver Club version: 10 – 8 – 6 – 4 – 2: Overhead squat, power clean, Run 2 laps

WOD 3 (2 pts): 3 RFT:
15 bar facing burpees
12 deadlifts, 135/95
9 hang power cleans, 135/95
6 push jerks, 135/95

Edstone WOD 1 (2 pts): 42-30-18:
Burpees
400m run

Edstone WOD 2 (2 pts): 10 RFT:
10 push-ups
10 sit-ups
10 squats


STRENGTH

SWOD 1 (1 pt each): Shoulder Press 5×3

SWOD 2: Back Squat 5×3

SWOD 3: Deadlift 5×1

 

ENDURANCE

EWOD 1 (1 pt)Short interval: Run-Repeat 100m, recover :45s until form/pace deteriorates

EWOD 2 (1 pt): Long interval: Row-Repeat 500m, recover :45s until form/pace deteriorates

EWOD 3 (2 pts): Run 5K @ 85% effort

 

GYMNASTICS

GWOD 1 (1 pt each): For QUALITY
3 ROUNDS:
20 Meter Hip Shoots
20 Meter Slide to Hollows

GWOD 2: PRACTICE for 10 minutes:
Broad Jump

Single Leg Broad Jump

GWOD 3: For REPS
Death by V Up
Start with 3 V Ups
Add one rep each minute until you are unable to make the reps within the minute

 

MOBILITY

MWOD 1 (1 pt each): Heel Cords

MWOD 2 : Deadlift Prep

MWOD 3 : Shoulder Fix

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