Super Saturday

3 Rounds for time:

30 cal row,

20 power cleans 95/65#,

10 Front squats

rest 10 mins

4 rounds for time:

15 shoulder to overhead 95/65#,

10 T2B,

5 C2B

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

10 Min Warmup

Oly Bar Goodmornings

Bottom up KB Press

Jump Squats

Split Stance KB DL

Strength: 6x3 Unstable OH Press

Wod: 2 x 5 min Amrap

10 DB Alternating Arm Clean & Jerk

10 Lunges

10 V-Ups

20 DU / 40 Single Unders

Open Gym @ 8 - 10 am

Warmup: 10 mins of:

10 banded monster steps,

10 banded deadlifts,

10 Ring Rows,

10 Pushups,

10 10-meter shuttle run

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

Strength: Body Building ~ Lower

5 Round Super Set

1a: Sumo Deadlift x 8,

1b: Hip Thrust x 8,

4 Round Super Set

2a: GHD situps x 12-15,

2b: GHD Hip Extensions,

3 Round Super Set

3a: Weighted Lunge Steps x 12-16,

3b: Reverse Hypers x 12-16,

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

Sellout: 40/50 Calories on Assault Bike

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Skills: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: 20 minute AMRAP: Teams of 2 Athletes-

60 Calorie Row,

30 Power Cleans 135/95#,

90 Double Unders

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Endurance: Meet at ECF @ 530 am

Teams of 2 athletes:

3 Rounds for Time

100 Burpees

100 Calories on Assault Bike