Super Saturday

OTM x 12 minutes of

1 deadlift + 2 hang power cleans + 3 Squat Cleans

Rest

2009 Northeast Reginal Workout #4 (15 minute CAP)

10! of

KBS 55/35#

Chest to bar pullups

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Sunday

Sunday Funday @ 8 am

Friends, Family and Community Drop-ins Welcome!

3 Rounds Superset of:

• 10 x Alt Arm DB Row in Bear Hold

• 10 x Weighted Ring Row

• 10 x Pushup

• 10 x Bus Drivers 25/15#

WOD For Time 10, 12, 16, 12, 10 of:

• Shoulder to OH 95/65

• Situps (GHD or Ab Mat)

• Reverse Lunges

• Jump Rope (x 2)

Open gym @ 9 am

Rugby Class @ 10 am

Warmup: 4 Rounds of

5 pullups,

10 pushups,

15 Ab mat situps

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Body Building Day

Superset x 5 Rounds:

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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

Finisher: 100 reps of any ab movement

Sling

GHD situps

Weighted Situps

Weighted knee raises

Ring ~ knee ups

Warmup: 12 minutes of:

10 lateral bench step overs,

10 Calorie row,

10 spider pushups,

10 weighed stepups,

10 Ring rows

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Strength: Snatch High Pull 5x3, Hang Power Snatch 10x2

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WOD: OTM x 20 minutes:

Odd Minutes: 3 Snatches,

Even Minutes: 3-5 HSPU's

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Endurance: Meet at ECF @ 530 am

Strongman Mile