Super Saturday

OTM x 8 minutes

2 Clean & Jerks

Rest

For Time:

50-40-30-20-10 of

Calories on Assault Bike

Alternating DB Snatches 50/35t

Calories on Rower

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

New Haven Rugby Session/Open Gym @ 9 am

Strength Superset

5 x 6 Chaos Press 

+ 10 Straight Arm Banded Pulldown

WOD 8 Rounds for Time

3 x Complex

• Dead drop + long jump

• Burpee Long jump back

• Step or jump back up

4 x 10 m Shuttle Sprint

5 x Push Press from Floor 95/75

Warmup: Coaches Choice x 15 minutes

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

Body Building:

Superset x 5 Rounds:

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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

Sellout: 100 calories on Ski Erg

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds reverse lunges

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

WOD: 40 minute AMRAP

1 Calorie Assault Bike

1 Bounding Lateral Plate up and overs (example: right of plate, on top of plate, left of plate)

1 Plate Burpee (plate must sit flat on the floor :)

**Add one rep for each movement until time is called