Super Saturday

OTM x 8 minutes

3 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

6 Rounds for T

200 meter run

6 Burpee Box Overs

3 Clean & Jerks

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

Sunday - Pick your Path, 8 or 9 AM

Path 1) Sunday Strength

Superset of Back Squat 6x3

+ 8 KB Plank Pull Throughs

…then…

8 Rounds for Time:

• 6 High to low wood chop (light)

• 6 Front Squat (medium)

• 5 Stiff Leg Deadlift (heavy)

• 9/6 Cal Row

Path 2) Sunday Recovery Circuit

3 Rounds Not for Time, Focus on range of motion and quality movement

• 5 Minute Bike, Recovery Pace

• 10 m Bear Crawl

• 10 m Duck Walk

• 10 m Inch Worms

• 10 m Banded Monster Walk

3 Rounds, Moderate Pace

• 10 Ab Mat Situps

• 10 KB Squat

• 10 KB Push Press

• 10 KB Deadlift

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Bench Press with KB: 6x3

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

WOD: Body Building Bliss!

5 Rounds of Superset

1a alternating DB flat bench press x 12

1b seated banded row x 12

1c dips x 12

4 Rounds of superset

2a Bent over flies x 12

2b Flat bench flies x 12

2c hang to l-sit x 6

Warmup: Coaches Choice

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

Strength/Recovery: 5 Rounds of

10 banded deadlifts

10 banded high pulls

10 banded good mornings

10 banded seated rows

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

WOD: Teams of 2 Athletes -

For Time:

800 meter run,

30 Thrusters 75/55#,

800 meter run,

30 Thrusters 95/65#,

800 meter run,

30 Thrusters 115/75#

———————————————-

Endurance: Meet at ECF @ 530 am

10 Rounds of:

20 Calorie ski erg or rower,

10 Bench overs,

10 Decline pushups,

1 Dumpster Dash