OTM x 10 minutes
2 Thrusters
Rest
For Time
2 mile Assault Bike
10 Single DB Thursters 55/35#
200 meter run
20 Alternating DB Snatches 55/35#
200 meter run
30 Pullups
200 meter run
40 Alternating DB Clean & Jerks 55/35#
200 meter run
50 Ab Mat Situps
200 meter run
1000 meter row
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Sunday
Sunday Funday @ 8 am
New Haven Rugby Recovery Session/Open Gym @ 9 am
Warmup: 10 minutes of:
kneeling KB around the world x 8,
Kneeling Single arm KB press x 8 (each side),
KB Russian twist x 8,
Plank position shoulder taps x 8,
8 calorie ski erg
+++++++++++++++++++++++
WOD: Teams of 2 Athletes ~ 20 Minute AMRAP: I go you go
6 KB Goblet Squats,
6 Single KB Front Rack Lunge Steps,
6 Burpees over KB
6 10-Meter Run
*Only 1 athlete in motion at one time
**Athlete must complete the entire round of work before trading
Warmup: 12 minutes of:
10 banded good mornings,
8 Reverse Hypers,
6 GHD Situps,
4 Burpee Box overs,
2 Forward Rolls
++++++++++++++++++++++
WOD: Tabata Everything
Tabata Row
Tabata Air Squat
Tabata 10 meter sprints
Tabata Single Unders
Tabata Lateral Plate Jumps
+++++++++++++++++++++++++
Sellout: 100 weighted situps