Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

rest

For Time:

1000 meter row then,

15 Single Arm Snatches 50/35#,

8 HSPU's,

30 Box Jump and Overs 24/20",

8 HSPU's,

60 Wall balls20/14#,

8 HSPU's,

30 Box Jump and Overs,

8 HSPU's,

15 Single Arm Snatch

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Sunday Funday

8 & 9 AM Classes

Open Gym Avail. 8 - 10 am

KB Strength - 4 Rounds Not for Time

• 6 x KB Deadlift

• 10 x KB Rainbow Pulls (5 ea side)

• 10 x KB Around the Core Passes (5 ea way)

• 20 x KB Side Bends

WOD - 10 Down

• KB Swing (55/35)

• KB Shoulder to Overhead

• Calorie Row

Warmup: 10 minutes of:

1 Dumpster Dash,

10 Banded Scap pulls,

10 banded pull aparts,

10 Arnold presses

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

Body Building Bliss:

3 Rounds ~ Not For Time:

Single Arm Seated DB Press x 8,

Single Arm DB Row x 8,

DB Russian Twist on Bench x 20,

Single Arm DB Bench x 8

DB Pullovers x 12

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

WOD: OTM x 15 minutes:

Minute 1: Devil Press x 4;

Minute 2: 10/8 Calorie Assault Bike;

Minute 3: 20 Ab mat situps

Endurance Day

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

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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

WOD: 10 Rounds for Quality ~ NOT TIME

300 Meter Row Sprint

10 Consecutive Bounding Box Jump and over (boxes are in a row 1-10)

2 minute rest