Super Saturday

"In With the New"

3 Rounds, each for time:

12 Clean & Jerks 115/75#,

3 Rope Climbs,

9 Clean & Jerks,

3 Rope Climbs,

6 Clean & Jerks,

2 Rope Climbs,

Rest 2 minutes between each round

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Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

Supersets, Not for Time

3x10 Barbell Curls + Skull Crushers

3x10 Sumo DL HP + KBS

3x10 MedBall Slams + Plate Front Raise

Wod: 20 Down by 2 of

Alt DB Snatch

Lateral Box Overs

Open Gym @ 9 am

Warmup: 15 minutes of:

300 meter ski erg,

10 KB Floor presses,

10 weighted situps with KB,

10 KB Pullovers

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Strength:

1- Static Hip Extension Double KB Row on GHD 5x8,

2- Tempo Bench Press: 6x3 (3101) = (3 seconds down, 1 second at bottom, 0 up, 1 second at top)

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WOD: For Time:

30-20-10 of

DB Bench Press,

Pullups

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

WOD: Teams of 2 Athletes:

1 mile run then,

2000 meter ski + 40 Calorie Assault bike,

1500 meter ski + 60 Calorie Bike,

1000 meter ski + 80 Calories on Bike,

500 meter ski + 100 calories on bike,

then 1 mile run

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Endurance: Meet at ECF @ 530 am

Same as main class