Warmup: 3 Rounds of:
200 meter run,
7 spider push-ups,
7 Banded Scap Pulls
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Strength: Push Press 5x5
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WOD: 6 Rounds for Time:
3 Chest to bar pullups,
6 burpees,
12 Calorie Assault Bike
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Accessory Work: 3 Rounds ~ Not for Time
Banded High Pulls x 6,
Banded Pull Aparts x 6,
Banded Tricep Push downs x 6,
Single Arm Banded Press x 6,
Banded Paloff Press with Rotation x 6
OTM x 8 minutes:
2 Squat Cleans
rest 5 minutes
6x2 min AMRAP with 1 minute rest after each round
3 Thrusters 95/65#
3 C2B,
6 Thrusters,
6 C2B…
Add 3 reps each round until time is called
Continue where you left off on additional rounds
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Sunday Funday @ 8 am ~ Everyone is Welcome to join Us!
New Haven Rugby Team Training @ 9 am
Warmup: 3 rounds of:
12 calorie legless row,
8 ring pushups,
30 second hollow hold,
8 ring rows,
30 seconds legless Assault bike
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Strength: Shoulder press - On the 4 minute x 5 rounds --> 6 reps
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WOD: 10 Minute AMRAP:
3 Pullups,
6 Push Press,
12 DU's