Super Saturday

For Time:

50 Situps,

10 Power Cleans 135/95#,

1 Rope Climb,

40 Calorie Bike,

10 Power Cleans,

2 Rope Climbs,

50 Calorie Row,

10 Power Cleans,

3 Rope Climbs,

40 Calorie Bike,

10 Power Cleans,

4 Rope Climbs,

50 Situps

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Sunday

Sunday Funday @ 8 am

Split Jerk 6x3 + 8 ea side Paloff Press w Rotation

WOD - 10 down of:

Floor Press

Ring Row

Alt Arm DB Snatch

*End each round with 10 m Army Crawl Knee Tucks 😉

Open Gym @ 9 am

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength: Deadlift 6x3

with 10 weighted Good Mornings after each set

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

WOD: 3 Rounds for Time

15 Deadlifts @ 65% of Strength Weight

30 Ab Mat Situps

400 meter run

Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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

Team WOD: teams of 2 or 3:

4 mins max rep KBS 55/35# - only 1 athlete in motion while the others hold static position,

5 min max rep wall balls 20/14 - same work to static prescription,

6 mins max rep knees to elbows,

7 mins max cal row while other athletes dumpster dash

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Endurance: Meet at ECF @ 530 am

30 Minute AMRAP

Bounding Bliss!