Warmup: 3 Rounds ~ Not for Time:
6 lateral bar step overs,
8 Reverse Hypers,
10 Hollow Rocks,
12 Calorie Row
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Strength: OTM x 10 minutes
3 Back Squats
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WOD: "Sweetness"
5 Rounds for Time:
15 KBS 55/35#,
9 Burpees,
400 meter run
Super Saturday
OTM x 6 minutes
2 Snatches
OTM x 6 minutes
2 Clean & Jerks
- Rest -
For Time:
1000 meter row then,
15 Single Arm Snatches 50/35#,
8 HSPU's,
30 Box Jump and Overs 24/20",
8 HSPU's,
30 Single Arm Snatches
8 HSPU's,
30 Box Jump and Overs,
8 HSPU's,
15 Single Arm Snatch
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Sunday
Sunday Funday @ 8 am ~ Everyone is Welcome - even non members
New Haven Rugby/Open Gym @ 9 am
Strength Superset: 4 Rounds
• 12 Alt Rainbow pulls
• 12 Hollow Extensions
• 20 m Sled Push
• 20 m Sandbag Front Carry
15 Min AMRAP
10 m Burpee Broad Jump
8 Floor Press 135/95
6 Medball slams
4 KB Jerks 55/35
Warmup: Coaches Choice
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Body Building:
Close Grip Bench with 3 second tempo down 5x5,
KB Row 4x10 (each arm),
Single Arm half kneeling Landmine Press 4x12 (each arm),
Chin-up 4x max reps,
KB Pull-overs 4x12,
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WOD: “Annie”
50-40-30-20-10
DU’s
Ab Mat Situps