Warmup: 3 Rounds not for time:
30 seconds of Jumping Jacks,
15 banded high pulls,
15 banded pull aparts,
15 banded flies,
16 banded single arm presses (8 per side)
++++++++++++++++++++++++++++++++++++
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: 21-15-9 of:
Hang cleans 95/65#,
Ring Dips
Super Saturday
OTM x 12 Minutes
2 Deadlifts
Rest
For Time:
21-15-9 of
Deadlifts 155/105#
Burpees
15-9-6 of
Calories on Assault Bike
Pullups
9-6-3 of
Power Cleans 155/105#
Calorie Row
=============================
Sunday
Sunday Funday @ 8 am
New Haven Rugby/Open Gym @ 9 am
Warmup
Barbell Good Mornings
Banded Pull Aparts
Box Jumps
5-10 Calorie Row
KB Push Press 6 x 5
15 Min AMRAP (Single KB)
10 KBS (55/35)
10 KB Goblet Squat
10 KB Sumo DL High Pulls
10 Cal Assault Bike
9 am Recovery
3 Rounds, Not for Time
5 Minute Bike, Recovery Pace
10 m Bear Crawl
10 m Duck Walk
10 m Inch Worms
10 m Banded Monster Walk
3 Rounds, Not for Time
10 KBS
10 KB Goblet Squat
10 KB Push Press (each side)
10 KB Deadlift from Alt Side
Warmup: 8 minutes of:
200 meter row,
8 ring rows,
8 lateral bench step overs,
8 pushups, 8 kbs
+++++++++++++++++++++++
Strength: 12 minutes working on Turkish Get-ups
+++++++++++++++++++++
Body Building Bliss:
Super Set x 5 Rounds:
1A: Bench Press x 5,
1B: Seated Plate Raises x 8,
1C: Deadhang Pullups on Rings,
1D: Straight Bar Dips x 8,
1E: Curl-ups on Bench x 8