Super Saturday

OTM x 8 minutes

3 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

6 Rounds for Time

200 meter run

6 Burpee Box Overs

3 Clean & Jerks

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

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

New Haven Rugby Session/Open Gym @ 9 am

8 am

Strength: 6 x 3 Back Squat

WOD for Time: 5 Rounds of

• 5 back squat 135/95

• 10 m oh walk

• 10 step ups

• 10 m oh walk

• 250 m Row Sprint

9 am Recovery, Mobility

15 Min

• Standing Hip Cars

• Pogos

• Banded Reverse Squats

• Banded Donkey Kicks

15 min

• DB Bent Over Front Raise

• Thread the Needle

• Back/Lat openener w Roller

• Offset shoulder/scap press

10 min

• Dead bug-ish 😉

• Side Plank 30: Hold

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Bench Press with KB: 6x3

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

WOD: Body Building Bliss!

5 Rounds of Superset

1a alternating DB flat bench press x 12

1b seated banded row x 12

1c dips x 12

4 Rounds of superset

2a Bent over flies x 12

2b Flat bench flies x 12

2c hang to l-sit x 6

Warmup: Coaches Choice

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

Strength/Recovery: 5 Rounds of

10 banded deadlifts

10 banded high pulls

10 banded good mornings

10 banded seated rows

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

WOD: Teams of 2 Athletes -

For Time:

800 meter run,

30 Thrusters 75/55#,

800 meter run,

30 Thrusters 95/65#,

800 meter run,

30 Thrusters 115/75#

———————————————-

Endurance: Meet at ECF @ 530 am

10 Rounds of:

20 Calorie ski erg or rower,

10 Bench overs,

10 Decline pushups,

1 Dumpster Dash