Super Saturday

OTM x 6 Minutes

2 Snatches

OTM x 6 Minutes

2 Clean & Jerks

Rest

“Double Helen”

3 Rounds for Time

800 meter run

42 KBS 55/35#

24 Pullups

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Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

Open Gym ~ 8-10 am

3 Round Superset of

• 10 Banded Rig Jumps

• 10 Alt Leg Dead Drop to Lat Lunge

5 x 5 Each Leg

• Single Leg Airplane w/Rotation

• Romanian DL

10 Down for Time

• Pullup

• KB Power Stairs

• Reverse Situps on Bench

Warmup: 10 minutes of:

10 cal row,

PVC pass-throughs,

10 Ring Rows,

10 Alternating Pushups on KB

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

WOD: Super Set #1 x 5 Rounds:

(A) DB Bench Press x 12,

(B) Bent over DB Flies x 12,

Super Set #2 x 4 Rounds:

(A) KB Pull overs x 12,

(B) KB High Pulls x 12,

Super Set #3 x 3 Rounds

(A ) Floor Press Wipers x 12,

(B) Seated DB Curls x 12 (each arm)

Warmup: 10 minutes of

10 lateral bench step overs

10 Ring rows

10 super mans

10 elevated pushups

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

WOD: 5 Rounds for Time

20 Calorie Row

20 Air Squats

20 Calorie Bike

20 Ab Mat Situps

20 Jumping lunges

400 meter run