Super Saturday

The Juice

30/15/30

24/12/24

18/9/18

12/6/12

6/3/6

of

GHD and Squat Clean 155/105#, 10 meter sprints

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

Rugby Class @ 11 am

ROWVEMBER ~ This year’s version of rowvember will consist of various row movements. The challenge is how many rowvember movements you can get in for the month. Put your row movements on the side board and see who is the most consistent. GOOD LUCK!

Warmup: 3 Rounds of:

8 calorie ski erg,

8 single arm kb press (each side),

8 kb RDL,

8 kb Russian twists

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Strength: Bench Press: 5x6;

Seated Banded Row: 4x12 <Rowvember movement!>

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WOD: for time:

50 floor presses @ 60% of last working weight from strength set

~ each time you break you must perform 20 ab mat situps

Warmup: 10 minutes of:

20 meter bear crawl,

20 situps,

20 shoulder taps,

20 db press (10 each side)

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Strength/Power: Working up to a max load of:

Pullups

Dips

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WOD: Team Cindy- 20 min AMRAP:

5 pullups,

10 pushups,

15 air squats

- only one athlete in motion at a time

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Endurance: Meet at ECF @ 530 am

Teams of 2 Athletes

“Im not going to tell you… just show up and earn that candy”