Warmup: 4 Rounds of:
2 minutes bike or row,
8 Hip Extensions,
30-45 second Plank Holds,
8 Ring rows,
8 Weighted Knee ups,
8 Pushups
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Strength: Front Squat 6x5
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WOD: 3 rounds for time:
30 Calorie row,
20 box jumps and step overs,
30 DU's
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Endurance: Meet at ECF @ 530 am
10 rounds for time:
10 burpee box overs,
20 jumping lunges,
30 DU's,
1 run around the building
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