Super Saturday

25 Minute AMRAP:

6 Rope Climbs,

30 Calorie Assault Bike,

20 Snatches 95/65#,

4 Rope Climbs,

30 Calorie Assault Bike,

15 Snatches 115/85#,

2 Rope Climbs,

30 Calorie Assault Bike,

10 Snatches 135/95#

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Sunday

Sunday Funday @ 8 am - Anyone is Welcome!

Tempo Bench Press 3x10 OTM

Strength and Range 4-5 Rounds NFT

• 10x Alternating Cross body RDL w KB (25/44)

• 10 m Bear Crawl

•10 x Alternating Single Leg Box Sits

•10 x Reverse Curl Ups

•10 x Kneeling Wood Chops w DB (20/35)

Sellout - 3x10 Superset of:

Oly Bar Curls + OH Tri Extension

+ Banded Cross Body Pull Downs

Open Gym @ 9 am

Warmup: 3 rounds ~ not for time:

6 Front Rack Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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

WOD: Arsen - "Ten Fucking Years of Liberal Tears",

10x10 Air Squats ~ because sitting at a computer,

9x9 Calorie Bike ~ because bicycle,

8x8 Double Unders ~ because going down south,

7x7 GHD Situps ~ because get up early in the morning,

6x6 Box Jumps ~ because packing boxes,

5x5 Pullups ~ because next level in life,

4x4 Shoulder to Over-head ~ because "sixteen tons",

3x3 10 meter farmers carry ~ because moving stuff,

2x2 Wall Balls ~ because LOWER ARSEN,

1x1 Deadlift ~ because finish strong,

0x0 ~ REGRETS!

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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

Strength: Squat Clean 5!

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

WOD: 15 minute amrap:

1 Power clean 135/85 + 1 Ring dip, Calorie Row

2 Power clean + 2 ring dips, 2 Cal Row…

add 1 rep until time is called

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Endurance: Meet at ECF @ 530 am

30 MInute AMRAP:

Dumpster Dash x 1,

Box Jump and Overs x 2,

Double Unders x 3

--> Add 1 rep per round until time is called