Super Saturday

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

50 Box Jumps,

30 GI Janes

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Sunday Funday 8 & 9 am Class

Open gym avail. 8-10 am

5 Rounds

6 KB Pivot Swings (Ea Side)

8-10 Medball Bent over Floor Slams

WOD - 3 Rounds OTM

1) 30m Prowler Push

2) 8/12 Cal Row

3) 10 Alt DB C&J (55/35)

4) 10 GHD Situps

5) 10 Pullups

Warmup: 10 minutes of

Seated DB Tricep ext x 10

Seated DB shoulder press x 10

Flutter kicks x 30

Bent over flies x 10

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Strength: Behind the neck power jerks 4x3

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WOD: 3 Rounds of

5 DB bench press

5 DB tripod row (each side)

10 pushups

10 ring rows

then,

Assault Bike x 100/80 cals

then,

3 Rounds of

5 DB bench press

5 DB tripod row (each side)

10 pushups

10 ring rows

Warmup: 10 minutes of:

20 calorie bike,

20 ab mat situps,

20 banded deadlifts,

20 banded flies

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Strength: Push Press 6x6

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WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: 2KB OH walks x 30M,

Minute 3: KB Russian twists x 12

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

10 meter sprints

Ab Mat Situps