Warmup: 3 Rounds of:
20 Jumping Jacks,
20 Crunches,
20 Standing Leg Swings (10 each side),
30 second goblet squat hold at bottom
++++++++++++++++++++++++++++++++++
Strength/Skill: 6x complex:
1 Hang Snatch High Pull + 1 Hang Power Snatch
++++++++++++++++++++++++++++++++++++++++
WOD: On the 3 minute x 10 Rounds
3 Snatches 135/95#,
6 Bar Facing Burpees,
1 Dumpster Dash
Super Saturday
OTM x 6 minutes
2 Snatches
OTM x 6 minutes
2 Clean & Jerks
Rest
4 Rounds for Time:
8 power cleans 155/ 105,
12 wall balls,
4 GI Janes,
400 meter run
Super Saturday
OTM x 6 minutes
2 Snatches
OTM x 6 minutes
2 Clean & Jerks
Rest
4 Rounds for Time:
8 power cleans 155/ 105,
12 wall balls,
4 GI Janes,
400 meter run
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Sunday
Sunday Funday @ 8 am ~ Anyone is Welcome
New Haven Rugby Session/ Open Gym @ 9 am
8 AM Strength Superset
Front squats 6 x 3
6-10 Bounding jumps
WOD 20 Down of
Lateral Squat over Plate
Elevated Lunge
Ab Mat Situps
9 am Recovery Movement
Warmup Circuit x 3
200 m Jog
Hollow Hold + Superman
Duck Walk, Ankle Circles
Jefferson Curls
Half Kneel Windmills
3 Rounds
10 x Rack Chest/Upper Back Opener
10 x Half Kneel DB Wood Choppers
10 x Banded Cross Body Pull Down
10 x Swimmers
3 Rounds
10 x KB Hip Openers
10 x 90 - 90s
10 x Banded Reverse Squats
10 x Banded Posterior Sling Step Ups
Warmup: 3 rounds ~ not for time:
200 meter run,
20 meter farmers carry,
20 meter lunge steps,
20 second L-sit holds
++++++++++++++++++++++
Strength: Body Building ~ Super Sets
4 Rounds of
1A Deadlifts x12,
1B Weighted Knee Raises x12,
3 Rounds
2A Single Leg KB Step-ups x16,
2B KB Lunges (goblet) x16,
3 Rounds
3A Banded Donkey Kickouts x20 (10 each leg),
3B Banded Good Mornings x20
+++++++++++++++++++++++++++++++
WOD: For Time
2K Row