Super Saturday

OTM x 12 Minutes

2 Deadlifts

Rest

For Time:

21-15-9 of

Deadlifts 155/105#

Burpees

15-9-6 of

Calories on Assault Bike

Pullups

9-6-3 of

Power Cleans 155/105#

Calorie Row

=============================

Sunday

Sunday Funday @ 8 am

New Haven Rugby/Open Gym @ 9 am

Warmup

Barbell Good Mornings

Banded Pull Aparts

Box Jumps

5-10 Calorie Row

KB Push Press 6 x 5

15 Min AMRAP (Single KB)

• 10 KBS (55/35)

• 10 KB Goblet Squat

• 10 KB Sumo DL High Pulls

• 10 Cal Assault Bike

9 am Recovery

3 Rounds, Not for Time

• 5 Minute Bike, Recovery Pace

• 10 m Bear Crawl

• 10 m Duck Walk

• 10 m Inch Worms

• 10 m Banded Monster Walk

3 Rounds, Not for Time

• 10 KBS

• 10 KB Goblet Squat

• 10 KB Push Press (each side)

• 10 KB Deadlift from Alt Side

Warmup: 8 minutes of:

200 meter row,

8 ring rows,

8 lateral bench step overs,

8 pushups, 8 kbs

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

Strength: 12 minutes working on Turkish Get-ups

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

Body Building Bliss:

Super Set x 5 Rounds:

1A: Bench Press x 5,

1B: Seated Plate Raises x 8,

1C: Deadhang Pullups on Rings,

1D: Straight Bar Dips x 8,

1E: Curl-ups on Bench x 8

Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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

Strength: Front Squat 3x3

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

WOD: 21-15-9 of

Snatches,

Bar facing burpees

——————————————

Endurance: Meet at ECF @ 530 am

1 mile run then,

50 burpees,

50 box jumps

2K Row