Warmup: 3 Rounds of:
5 hip thrusts,
10 kb russian twists,
10 kb goblet squats,
20 meter ovehead single kb carry
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Strength: OTM x 6 mins x 3 OHS
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WOD: 5 rounds for time:
30/20 cal row,
12 Devil's Press 50/35's
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Endurance: Meet at ECF @ 530 am
800 meter run,
50 situps,
1 mile run,
100 reverse lunge steps,
2 mile run
Warmup: 3 Rounds not for time:
30 seconds of Jumping Jacks,
15 banded high pulls,
15 banded pull aparts,
15 banded flies,
16 banded single arm presses (8 per side)
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Strength/Skill: 3 Rounds of:
30 sec hanging hollow holds - 1 minute rest;
20 seconds of chin over bar holds - 1 minute rest,
30 max rep ring or bar rows - 1 minute rest
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WOD: 21-15-9 of:
Hang cleans 95/65#,
Ring Dips
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
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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