Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

4 Rounds for Time:

8 power cleans 155/ 105,

12 wall balls,

4 GI Janes,

400 meter run

Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

4 Rounds for Time:

8 power cleans 155/ 105,

12 wall balls,

4 GI Janes,

400 meter run

==============================

Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

New Haven Rugby Session/ Open Gym @ 9 am

8 AM Strength Superset

• Front squats 6 x 3

• 6-10 Bounding jumps

WOD 20 Down of

• Lateral Squat over Plate

• Elevated Lunge 

• Ab Mat Situps

9 am Recovery Movement

Warmup Circuit x 3

• 200 m Jog

• Hollow Hold + Superman

• Duck Walk, Ankle Circles

• Jefferson Curls

• Half Kneel Windmills

3 Rounds

10 x Rack Chest/Upper Back Opener

10 x Half Kneel DB Wood Choppers

10 x Banded Cross Body Pull Down

10 x Swimmers

3 Rounds

10 x KB Hip Openers

10 x 90 - 90s

10 x Banded Reverse Squats

10 x Banded Posterior Sling Step Ups

Warmup: 3 rounds ~ not for time:

200 meter run,

20 meter farmers carry,

20 meter lunge steps,

20 second L-sit holds

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

Strength: Body Building ~ Super Sets

4 Rounds of

1A Deadlifts x12,

1B Weighted Knee Raises x12,

3 Rounds

2A Single Leg KB Step-ups x16,

2B KB Lunges (goblet) x16,

3 Rounds

3A Banded Donkey Kickouts x20 (10 each leg),

3B Banded Good Mornings x20

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

WOD: For Time

2K Row

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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

Strength/Skill: 6x complex:

1 Hang High Pull + 1 Hang Power clean + 1 clean

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

WOD: For Time:

25 HSPU's,

50 Clean & Jerks 95/65#,

150 Double Unders ~ break it up however you would like

—————————————————————————————

Endurance: Meet at ECF @ 530 am

20! of

Calorie Bike

2xSingle Under Jump Rope