Warmup: 3 Rounds ~ Not for Time:
Single Arm DB Press x 10 (5 each side),
DB Round the world x 10 (5 each direction),
10 Pushups
10 Lateral Bench step overs
10 Calorie Ski Erg
+++++++++++++++++++++
WOD: For Time
Row 1 mile
Run 2 miles
Assault Bike 3 miles
Warmup: 3 rounds of:
30 seconds kb shoulder packing,
20 banded face pulls,
10 bottoms up KB press
++++++++++++++++++++++++++
Strength: OTM X 12 minutes
3 Power Jerks ~ taken from the floor
+++++++++++++++++++++++++++++++
WOD: 5 rounds for time:
400 meter run,
6 power snatches 115/75#
Super Saturday
Happy 4th of July ~ Normal Class Schedule with 8 and 9 am classes
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Sunday
Sunday Funday @ 8 am
Open Gym 8-10 am
Sunday Strength
6 Rounds of Superset
3 Back Squats + 6 Cross Body KB DL
WOD - 20 min Amrap
8/10 Cal Row
30 Air Squats
20 KB Deadlift (75/55)
10 DB Snatch
Recovery V2
3 Box Squats at Tempo
+ 6 Alt Cross Body KB DL
10 min of Circuit A
KB Bent over Front Raise
Banded Cobra Pull Down
KB Windmill
10 min of Circuit B
Glute med banded twist
Single Leg Sit
Banded Crab Walk
Cooldown - 3 Rounds NFT