Warmup: 4 Rounds ~ Not For Time

1 Dumpster Dash

10 Toes to wall

10 OLY Bar OHS

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

Strength: 6 x complex

1 power clean

3 OHS

6 Front Squats

12 Deadlift 

*Athlete picks weight

**Weights cannot return to the floor until deadlift or the complex is void

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

WOD: 6 Rounds for Time

10 Pullups

10 Sumo Deadlift High Pulls 95/65#

400 meter run

----------------------------------------------

New Haven Rugby Conditioning:

OTM x 24 minutes

100 meter sprint

#tripleextension

Warmup: 4 Rounds ~ Not for time

100 meter row

Heaving Snatch Balance Work

Stiff legged Deadlift Work

Shoulder to Over-head Work

**Athlete picks number of reps to show great form and warmup

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

Buy-in: Dips 5x6

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

Strength: Shoulder Press 3x3, Push Press 3x2, Jerk 3x1

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

WOD: 10 Minute AMRAP

Max Distance Farmers Carry 70/55's

**Each time you place the kettle bell down the athlete must do 3 burpees

------------------------------------------------------------------------------------------

Endurance: Meet at ECC @ 6 am

Mile Something Else! 

Prowler, Sled, Yoke! Go!!!!

Saturday

Warmup: Coaches Choice

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

WOD: For Time

1 mile run then,

100 Dumbell or Kettlebell Thrusters 35/25#

***must start with 5 burpees and perform 5 burpees at the top of each minute until completion,

then,

1 mile run

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

SUNDAY 

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

**7 am - Sunday Funday = Everyone welcome even non members

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

MONDAY

Warmup: 12 minutes of

10 calorie row

4 plank to prayer

10 KBS

4 forward rolls

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

Buy-in: 4x12 Reverse Hypers

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

Back Squat: 12-9-6-3-1 ~ Increasing loads

**with 200 meter row following each set

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

WOD: 2x3 minute AMRAP:

3 Deadlift @ BW

6 T2B

12 DU's

with 1 minute rest between each round