Super Saturday

ECF's 12 Days of Endurance:

1 HSPU,

2 Box Muscle Ups and Over,

3 Wallballs,

4 Pushups,

5 Calories on Assault Bike,

6 Pullups,

7 Burpees,

8 Calories on Rower,

9 Jumping Lunges,

10 Calories on Ski Erg,

11 Ball over Bar,

12 Box Jumps and Over

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Sunday

Sunday Funday @ 8 am

4 Rounds of:

DB Clean & Jerks x 6 ea arm

+ 6 Alt Landmine Press Out

22 Min Amrap

15/25 Cals Bike

30 S2OH (KBs)

50 DU / 100 SU

Open Gym @ 9 am

Warmup: 10 minutes of:

20 meter single arm KB walking lunge (10 meters per arm),

10 Hip Extensions,

20 Mountain Climbers,

10 Lying Curl ups

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

Strength: Deadlift 5!

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

WOD: For Time:

21-15-9 of

Deadlift 225/155#,

Cal Row

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

WOD: Team Thursday:

Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

———————————————

Endurance: Meet at ECF @ 530 am

10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10 of

Calories on Assault Bike

with 30 seconds rest after each set