Tuesday, October 20th

Warmup: Athlete’s Choice

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

Strength/Skill: 15 minutes work on Snatch Balance Work

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

WOD: “Isabelle”:

30 Snatches for time 135/95#

————————————————-

Endurance: Meet at ECF @ 530 am

24! by 2 of

Single Unders

Situps

with run around the building after each set

Joe Kusnitz
Monday, October 19th

Warmup: Athlete’s Choice

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

Strength:

Bulgarian Split Squat: 6x4 Each Leg,

Tempo Back Squat: 6x3 (3201) = (3 seconds down, 2 seconds at bottom, 0 up, 1 second at top)

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

WOD: 10 Minute AMRAP:

2k Row then with time remaining - Max reps burpee over rower

Joe Kusnitz
Saturday & Sunday, October 17th & 18th

Super Saturday

For time:

12 Thrusters 95/65#,

3 Rope Climbs,

9 Thrusters,

2 Rope Climbs,

6 Thrusters,

1 Rope Climbs,

6 Power Cleans 135/95#

3 Chest to bar Pullups,

9 Power Cleans,

6 Chest to bar,

12 Power Cleans,

9 Chest to bar

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

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Open Gym 8-10 am

4 Rounds of

  • 10 Kneeling Landmine Rotation + OHP

  • 10 Banded Post Oblique Slings

  • 10 Hollow Rock

Strength: Bench 6!

10 Min AMRAP for Time

  • 50 Mountain Climbers

  • 25 Situps

  • 10 KB Sumo DL High Pull

Joe Kusnitz