Super Saturday

OTM x 10 minutes

2 Power Cleans

rest 5 minutes

3 Rounds for Time:

800 meter run

30 dumbell Thrusters 50/35#,

30 burpees

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SNOW DAY! ECF IS CLOSED SUNDAY FEB 9TH! 8, 9 AND 10 AM CLASSES ARE CANCELLED

Sunday Snow Day Workout for Home

Warmup = Shovel! 😛💪🏽

3 Rounds - 40 sec. work, 20 sec. rest

Minute 1: Jump Rope (or sub Jumping Jacks)

Minute 2: Situps

Minute 3: Reverse Lunges

Minute 4: Russian Twist

Minute 5: Pushups

Minute 6: Hollow Rocks /Hollow Hold

Minute 7: Rest then repeat

Warmup: 10 minutes of:

200 meter row,

10 ab mat situps,

10 ring rows,

10 seated plate raises to over-head

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Strength: Super Set x 5 Rounds

1a - Bench Press x 5

1b - Seated plate raises x 8

1c - Ring Rows x 8

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WOD: OTM x 20 Minutes:

Odd minutes: 6 burpee pullups,

Even minutes: 6-10 dips

Warmup: 15 minutes of

Banded Hip Flexors x 10,

Seated Leg Extension with Medball x 10,

Lying Leg Curls with Medball x10,

Banded Kickouts x 10 (each leg)

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Strength/Skill: Squat Clean 12x1

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WOD: 10! of

Snatches 95/65#

GHD Situps

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Endurance: Meet at ECF @ 530 am

30 minute amrap

Obstacle Course :)