Welcome New Haven Rugby!

SATURDAY

Warmup: Coaches Choice

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WOD: For Time

800 meter run

10 Deadlifts 185/115#

20 Medball Thrusters 20/16#

30 Pushups

60 Situps

1000 meter row

60 Situps

30 Pushups

20 Medball Thrusters

10 Deadlifts

800 meter run

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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

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MONDAY

Warmup: 3 Rounds

200 meter row

10 box stepups/ weighted situps

10 pushups

10 Over-head walking lunge steps

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Strength: Shoulder Press 6x3

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WOD: 12 minute AMRAP

30 Calorie Row

25 Wall Balls 20/14#

20 Shoulder to Over-Head 135/95#

10 Snatches 135/95#

5 Ring Muscle Ups

Rest 5 minutes

1 Minute Max Rep Burpees

Tom quietly praying for the workout to end!

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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Strength: Dumbell Bench Press 5x10

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WOD: 8 Minute AMRAP

1 Box Jump and Over

1 Dumbell Snatch

1 Pullup

*Increase 1 rep on each movement each round

**Athlete Picks Weights

Kerry proving she doesnt have fear or clothes at 630 am!

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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WOD: Teams of 2 or 3 Athletes

For Time:

4 Rope Climbs

100 Double Kettlebell walking lunges 55/35”s

4 Rope Climbs

800 Meter Run

4 Rope Climbs

100 Knees to Elbows

4 Rope Climbs

100 Box Jumps 20”

4 Rope Climbs

100 Hip Extensions

4 Rope Climbs

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Endurance: Meet at YMCA @ 6 am

Team Swim