Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

Teams of 2 Athletes:

10 Rounds for Time:

4 Bar Muscle Ups,

8 Thrusters 135/95#,

200 meter run (both partners must run)

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Sunday Flex

Sunday Funday, 8 or 9 AM Class

Open Gym Avail. 8 - 10 am

Strength

4 Rounds Not for Time

4 x Military Press

8 x DB Flies (flat bench)

8 x Barbell Bent Over Row

15 Min AMRAP

6 Power Clean (95/65)

60 Single Unders

6 Shoulder to OH (95/65)

60 Mountain Climbers

Core Finisher 10 Min

20: on 10: off

KB Plank Pull Throughs

Alt Leg V-Ups

Warmup: Coaches Choice

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

Body Building Bliss!

Super Set 4 Rounds:

1A: Front Rack Lunges x 12.

1B GHD Hamstring Curl x 12,

1C: GHD Situps x 15,

Super Set 3 Rounds of:

2A: Plate Pulls x 20 Meters,

2B: Wall Sits x 30-60 Seconds,

Super Set 2 Rounds of:

3A: OLY bar Hip Thrusts x 8,

3B: Sumo Deadlift x 15

Warmup: 3 Rounds of

1 minute reverse Assault bike shoulder cycle,

10 single arm kb press ( per side),

1 minute plank hold,

10 kb front raises

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

Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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

WOD: For Time:

10-12-14-16-18-20-18-16-14-12-10

calorie assault bike

with 30 seconds rest after each set

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Endurance: Meet at ECF @ 530 am

For Time:

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

calorie assault bike

with 30 seconds rest after each set