Monday, April 6th

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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

Strength/Skill: 8 x Complex (1 Shoulder Press + 2 Push Presses + 3 Jerks

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

WOD: 3x 4 Minute AMRAP:

6 Single KB Push Press (3 each side),

6 GI Janes

Joe Kusnitz
Saturday & Sunday, April 4th & 5th

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

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

Sunday

Sunday Funday @ 8 am ~ Everyone is welcome to join us

New Haven Rugby Recovery Session & Open Gym @ 9 am

8 AM - Teams of 2 for Time

  • 100 Lunges

  • 100 DB Snatch

  • 100 Squats

  • 100 Pushups

Tabata Sellout of:

Plank KB Pull Throughs

V-Ups

9 AM Recovery Session!

Joe Kusnitz
Friday, April 3rd

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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

Strength: Bench Press 10-8-6-4-2

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

WOD: 10!

Shoulder to Over-head 135/95#,

10- Meter Sprints

Joe Kusnitz