Super Saturday

For Time:

1000 meter row then,

15 Clean & Jerks 135/95#

20 meter bear crawl

30 Box Jump and Overs 24/20",

20 meter bear crawl

60 Wall balls20/14#,

20 meter bear crawl

30 Box Jump and Overs,

20 meter bear crawl

15 Clean & Jerks 135/95#

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Warmup 3 Rounds

10 x Cat throwups w band 😜

10 x Pogo Jumps

10 x Lateral Skiiers

10 x Swimmers

3 Rounds NFT

10 x KB Split Squat + RDL

10 x Single Side OH Hold + Marches

10 x Barbell Rotational Lunges

WOD 3 Rounds for Time

60 Jump Rope

4 x 10 m Shuttle Sprints

40 x Situps

10 x Rotational Med Ball Slams

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Strength:

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,

Weighted Knee-ups 4x12

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

WOD: 10x 10 calorie Assault Bike (rest = work)

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 10 Minutes:

4 Front Squats ~ taken from the floor

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

WOD: For Time:

40 push presses 95/65#,

400 meter run,

40 ring dips,

400 meter run,

40 pushups

——————————————-

Endurance: Meet at ECF @ 530 am

For Time:

40 Calorie Row

800 meter run,

40 Calorie Bike

800 meter run,

40 Burpees