Warmup: 3 rounds of:
12 calorie legless row,
8 ring pushups,
30 second hollow hold,
8 ring rows,
30 seconds legless Assault bike
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Strength/Skill: 8 x Complex (1 Shoulder Press + 2 Push Presses + 3 Jerks
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WOD: 3x 4 Minute AMRAP:
6 Single KB Push Press (3 each side),
6 GI Janes
Super Saturday
OTM x 8 minutes
2 Snatches
OTM x 8 minutes
2 Clean & Jerks
Rest
For Time:
800 meter run,
50 Wall balls,
1 mile run,
50 Wall balls,
800 meter run
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Sunday
Sunday Funday @ 8 am ~ Everyone is welcome to join us
Deadlift 4x6 + 4 bulgarian split squats each leg
4 Rounds for Time of:
10 KBS (55/35#)
Fence-n-back Farmers Carry (55/35# x 2)
15 Abmat Situps (rx+ GHD)
60 Singles/30 Double Unders
Open Gym @ 9 am
Warmup: 3 rounds of:
30 seconds kb shoulder packing,
20 banded face pulls,
10 bottoms up KB press
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Strength: Bench Press 10-8-6-4-2
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WOD: 10!
Shoulder to Over-head 135/95#,
10- Meter Sprints