Super Saturday

OTM x 10 minutes

3 Snatches

OTM x 10 minutes

3 Clean & Jerks

Rest

For Time:

100 cal bike,

100 medball cleans,

100 box steps

@ every 2 minute do:

6 ab mat situps + 3 Pushups

=============================

Sunday

Sunday Funday Join us for Classes @ 8 or 9 am

Open gym available 8-10 am for any makeup work or solo programming

Group Warmup

Group Strength: 6 x 3 KB Jerks w Pause

Option 1)

Strength WOD, 10 Rounds for Time

• 4 DB Deadlift

• 3 DB Hang Cleans

• 2 DB Shoulder to Overhead

• 1 DB Devil Press

• Sandbag sprint ~ 40 m

Option 2)

Recovery Circuit - 3 to 4 Rounds

• 10 x Banded Deadlift

• 10 x Kneeling Banded Press

• 10 x Jumping Skiiers

• 10 x Russian Twist

• 10 x Cobra Good Mornings

• 100 x Jump Rope

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Body Building Bliss:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Warmup

• Mountain Climbers

• KBS

• KB Lunge

• Stepup

• 12 Cal Bike or row

Overhead Squat 3x6

2 Person Team

42-30-18 of

Squat Cleans 135/95#

Ring Dips

Endurance: 3 Rounds for Time

75 Air Squats

800 M Run (with vest)