Super Saturday

OTM x 8 Minutes

2 Snatches,

OTM x 8 Minutes

2 Clean & Jerks

Rest

15 Minute AMRAP

30 Burpees

30 Snatches 75/55#

30 Pullups

30 Clean & Jerks 95/65#

30 Calories on Assault Bike

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Sunday Funday

8 AM Strength DL  4x4, 2x2

WOD 3 Rounds - 90: Work, 30: rest

• Push Press

• Farmers Carry

• Prowler Pull/Push 10 m

• Medball/Sandbag Front Squat

9 AM NH Rugby Recovery/Open Gym

5 x 5 ea leg - pivot lunge swings

30: Wall Sit after each set

20 Min Self Paced

• 10 Russian Plate Twist + Press

• 10 x PVC Hip Hinge Squats

• 10 Windmills

• 5 x Seated Hip Flexor Lift ea leg

• 10 x Banded Scap Press (Plank Position)

• 10 x Banded Ys

• 1 min Bike

10 AM Mock Comp Prep:

To prep for the upcoming April session some ECF ladies are participating in. Open to anyone who wants to go through Squat, Deadlift & Bench

Warmup: Coaches Choice

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

Body Building:

Super Set x 5 Rounds:

Bench Press x 6,

Dips x 10,

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

WOD: For Time:

2K Row,

***Top of each minute - 5 weighted situps

Warmup: 4 Rounds ~ Not for Time:

Deficit Deadlift x 3,

Hanging Leg Raises x max reps,

Banded Monster Walk x 20 steps

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

Strength: Front Squat 6x3

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

WOD: 4 Rounds for Time:

400 meter run,

15 KBS 70/55#,

10 Pullups

——————————————

Endurance: Meet at ECF @ 530

For time:

5xBld +10 situps,

4xBld + 20 situps,

3xBld+ 30 situps,

2xBld + 40 situps,

1xBld + 50 situps