Super Saturday

Warmup: 3 Rounds

200meter row

10 GHD Situps

10 GHD Back Extentions

10 KBS

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

5 Rounds for time

6 Power Cleans 185/135#

12 Box Jumps 24/20"

24 Calorie Row 

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Sunday Funday

Amnesty - Pick a workout you may have missed during the week or work on a skill

** 7 am group run - Everyone welcome!

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Monday

Warmup: 10 minutes of

10 banded pull aparts

8 Dips

6 kbs

4 burpee box jumps

2 HSPU's

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

Buy-in: 150 DU's for Time

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

Strength 1: 4 Rounds ~ not for time

12 seated dumbbell presses

12 dumbbell high pulls

12 dumbbell rows (6 each arm)

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

Strength 2: 6x3 Snatch Grip Shoulder Press (keep the bar in front of head)

*With 10 plate raises after each set

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

WOD: 5 Rounds for time

5 Shoulder to Over-head 155/95#

10 toes to bar

15 pushups

Warmup: 12 minutes of

10 dumbbell presses

10 dumbbell bent over flies

10 dumbbell over-head walking lunges

10 calorie row

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

Strength: Bench Press 1x10, 5!

with 2x ring dips after each set

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

WOD: 20-18-16-14-12-10-8-6-4-2 of

Pushups

Pullups

Warmup: 4 rounds

2 laps around the room

10 hand release pushups

20 strict situps (no arm swings)

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

Strength: Box Squats 6x3 Increasing load

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

WOD: Teams of 2 or 3

For time - Only 1 athlete in motion at one time

"Karen"

"Randy"

"Annie"

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Endurance: meet at YMCA pool @ 6am

200 meter warmup

3x100, 6x50, 12x25 ~ 1:1 work to rest

500 continuous