Super Saturday

OTM x 8 Minutes

2 Snatches

OTM x 8 Minutes

2 Clean & Jerks

Rest

5 Rounds for time:

15/12 Calorie Bike,

12 Double DB DL 50/35's,

9 Hang Double DB Hang Clean 50/35's,

9 Double DB Jerks 50/35's

2 Rope Climbs

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Strongman Sunday 8 & 9 AM

Class Warmup

• 1 Min Cardio

• Superman to Hollow Hold

• Duck Walk

• Air Squat + Jump

• Lat Pulldown (Straight arm)

Front Squat 6x3

Strongman Sunday WOD

3 Rounds, 1 min on/ 1 min off

• Calorie Row

• SandbagToss

• Prowler Push

• Yolk Carry / KB Farmers Carry

OR:

Recovery Sunday WOD

16 Min, Moderate RPE

• 5/8 Calorie Row

• 8 Cossack Squats

• 8 KB/DB Shoulder Press

• 8 Reverse Lunges

Warmup: Super Set x 4 Rounds:

Flat Bench Flies x 12,

KB Pull-overs x 12,

Single Arm KB Row x 10 (each arm)

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Strength: OTM x 10 minutes

3 Bench Presses

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

WOD: 10! of

KBS 70/55#,

Calorie on Assault Bike

Warmup: Coaches Choice

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

Skill/Strength: 15 minutes working on hip mobility

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

WOD: Teams of 2 Athletes:

Row 5K,

Bike 6 miles,

Athletes must trade machines after 500 meters on the rower

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Endurance: Meet at ECF @ 530 am

Same as Main WOD