Labor Day WOD
ONLY 1 Class @ 9 am
Everyone is Welcome!
Reminder - New Haven Road race typically results in some road closures, give yourself extra time for travel!
Holiday Weekend Schedule
ONLY 1 Workout on Monday @ 9am
All other classes and times are normal
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Super Saturday
7 min amrap:
5 squat cleans 185/95#,
10 dips
3 min rest
7 min Amrap:
5 hang cleans 155/115#,
2 Rope Climbs
3 min rest
7 min AMRAP
Calorie Row
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Sunday
Sunday Funday @ 8 am
Strength Superset of
3x10 Bench Press
+ 10 KB Gorilla Rows
2 Rounds, 4 Min ea Station
Station 1)
3 Jefferson Curls
10 Hollow Rocks (or 30: hold)
10 KB Side Bends
1 Min Rest Between Stations
Station 2)
30 Jump Rope
10 Jump Squats
10 Lateral Ski Jumps
Open Gym @ 9 am
Warmup: 3 minutes on Bike, row, or ski, then
3 rounds of:
7 goblet squats,
9 Elevated Pushups on OLY bar,
11 Ring rows,
13 Ab mat situps
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Strength: Power Jerks 3x10
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WOD: For time:
400 meter run,
25 pullups, then
30-20-10 of
Wall balls,
Push Presses with WB,
25 pullups,
400 meter run