Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 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,

30 Single Arm Snatches

8 HSPU's,

30 Box Jump and Overs,

8 HSPU's,

15 Single Arm Snatch

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Sunday Jul. 13, 8 or 9 AM Class

Open Gym Avail. 8 - 10 am

Strength Superset: 4 Rounds

• 12 Alt Rainbow pulls

• 12 Hollow Extensions

• 20 m Sled Push

• 20 m Sandbag Front Carry

15 Min AMRAP

• 10 m Burpee Broad Jump

• 8 Floor Press 135/95

• 6 Medball slams

• 4 KB Jerks 55/35

Warmup: Coaches Choice

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

Body Building:

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,

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

WOD: “Annie”

50-40-30-20-10

DU’s

Ab Mat Situps

Warmup: 10 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

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

Interval Sprints: 20 minute CAP

10x10 meter Assault Bike Sprints

Rest = Work

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

Endurance: OTM x 21 minutes

Minute 1: 20 jumping lunges

Minute 2: 8/10 Calorie Row or Ski Erg

Minute 3: 1 Dumpster Dash