Super Saturday

“Bert”

50 Burpees

400 meter run

100 pushups

400 meter run

150 walking lunges

400 meter run

200 air squats

400 meter run

150 walking lunges

400 meter run

100 pushups

400 meter run

50 burpees

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

Sunday

Sunday Funday @ 8 am

New Haven Rugby Session/Open Gym @ 9 am

Sunday Strength

Zercher Complex!

WOD 10 Down of

• KB Cross Body Swing + Clean (ea side)

• Barbell Deadlift (~50% 1RM)

• 2 x Double Under

9 am Recovery

3 Rounds

• Cross Body KB Swing to Clean

• Wood Choppers

• KB Squat + KB Swing

3 Rounds

• Banded Hamstring Curls

• Cossack Squats

• Hip Airplane

Cooldown

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

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