Warmup: 3 Rounds ~ Not for Time:

200 meter jog

30 Seconds Weighted Plank Holds,

5 Paused Back Squats,

5 seated box jumps

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

Skill/Strength: Snatch 5x3

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

WOD: OTM x 20 Minutes:

Minute 1: 15 Wall Balls 20/14#,

Minute 2: 10 Calorie Row,

Minute 3: 10 GHD Situps,

Minute 4: 10 Alternating DB Snatches 50/35#

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

=========================

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

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

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