Super Saturday

“Hoover”

8 Rounds for Time

400 meter run

15 Burpee Box Overs

10 Calorie Bike

6 Alternating DB Snatches 50/70#

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Warmup

5 Pushup

10 Hollow Rocks

400 m Row

Plyo Buy In - 3 Rounds

15 Pogo Jumps

15 Lateral Jumps

15 Front - Back

Strength

5 x 5 Bench Press

WOD 4 Rounds for Time

16 Deadlift 50-65%

50 Double Unders (2 x Singles)

Body Building Part 1:

10 mins of:

10 banded monster steps,

10 banded deadlifts,

10 Ring Rows, 10 Pushups,

10 10-meter shuttle run

Body Building Part 2:

5 Rounds

1a: Sumo Deadlift x 8,

1b: Hip Thrust x 8,

4 Rounds

2a: GHD situps x 12-15,

2b: GHD Hip Extensions,

4 Rounds

3a: Weighted Lunge Steps x 12-16,

3b: Reverse Hypers x 12-16,

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Sellout: 40/50 Calories on Assault Bike

Hip Mobility work for 15 minutes

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WOD: Teams of 2:

20 minute amrap:

1 Power clean 135/85 + 1 Burpee

2 Power clean + 2 Burpees

add 1 rep until time is called

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Endurance: Meet at ECF @ 530 am

Bike Intervals:

8 Rounds of

20 Calories ~ 1 minute rest