Super Saturday

OTM x 10 minutes

2 Snatches

OTM x 10 Minutes

2 Clean & Jerks

Rest

20 min AMRAP:

5 Pullups,

10 Wall Balls 20/14#,

15 Calorie Assault Bike,

20 GHD Situps

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Strongman Sunday

8 & 9 am Classes

Recovery workout option available (keep scrolling) as well as open gym time avail. 8-10 am

Warmup

• 1 Min Bike/Row/Ski

• Plank Pull Through

• Squat Jump

• Scap Pushups

• Ring Row/Pullup

Sandbag Clean Practice

5 Rounds, Not for Time

• 10 Kneeling KB Press + extension

• 10 Alt. Gorilla Row

• 10 KB Suitcase Lunges

• 10 KB Wood Choppers

• 1 Min. Row

Recovery Flow Option

(After group Sandbags)

2 Rounds of 30: on, 30: off

• Childs pose to Cobra

• Hip Flexor Reach to Runners Pose

• Pike w Leg Extension

• Rev Lunge + Twist

• Good morning + reach @ top

• Cossack Squat plus cross-body reach

• Inch Worms

• Hip Bridges

• 90: rest

Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Chin over bar hold for 20 seconds

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WOD: 12-9-6

Deadlift @ BW,

Bench Press @ 75% BW,

Thrusters @ 50% BW

Warmup: 10 minutes - not for time:

10/8 calorie ski erg,

10 Single Leg DL,

10 Pallof Presses

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Strength/Skill: OTM x 10 minutes

3 Snatches

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WOD: For time:

50 Single Arm Hanging DB Clean & Jerks,

40 calorie row,

30 Single Arm Hanging DB Clean & Jerks,

20 calorie row

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Endurance: Meet at ECF @ 530 am

Sandbag Mile