Warmup: 3 rounds:
Tates Press x 8,
Banded pull aparts x 20,
Seated tricept ext x 12,
kb pullovers x 8
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Strength: Bench Press 6x6
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WOD: 10!
Hang Cleans 135/95#,
ring dips
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Endurance: Meet at ECF @ 530 am
For Time:
800 meter run
3 Rounds of:
20 cal row
20 pushups
20 ab mat Situps
1 mile run
2 Rounds of
20 cal row
20 pushups
20 ab mat Situps
800 meter run
20 cal row
20 pushups
20 ab mat Situps
Warmup: 15 minutes of
30 second goblet hold in bottom,
20 single legged KB deadlifts (10 on each leg),
30 flutter kicks
20 Calorie Ski Erg
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Strength: Front Squat 6x6
Finish with Row machine ~ 2 minute time trial for distance <Rowvember>
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WOD: For Time
50 wall balls,
40 cal row,
30 KBS,
20 wall balls,
10 cal row
Super Saturday
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Warmup: Coaches Choice
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Open 22.1
15 Minute AMRAP
3 Wall Walks,
12 DB Snatches 50/35#,
15 Box Jumps and Overs 24/20"
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Sunday
Sunday Funday @ 8 am
4x8 Barbell Z Press
Bodybuilding 3 Rounds of
10 x Gorilla KB Row
10 x Russian twist w press
10 x KB Shrug
10 x KB Pullovers
10 x KB Seated OH Press
10 min of 30: on/30: rest - 10 m Sprints
9 am ~ Open Gym & New Haven Rugby Strength and Conditioning Class