Monday, October 26th

Warmup: Athlete’s Choice

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

Strength: 5 x 2 deadlift,

KB Upright rows: 4x12

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

WOD: 10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead

Joe Kusnitz
Saturday & Sunday, October 24th & 25th

Super Saturday

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

50 Box Jumps,

30 GI Janes

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Warmup 3 Rounds

400 m Row

KB Windmills

Plate Explosive hip bridges

Seated Box Jumps

Goblet Squat

Jerks 6 x 3

WOD - 5 Rounds for Time

  • 10 Plate Burpee

  • 10 OH Walking Plate Lunges

  • 50 DU Jump Rope

Joe Kusnitz
Thursday, October 22nd

Warmup: Athlete’s Choice

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

Skill: 15 minutes practicing rope climbs

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

WOD: Teams of 2 Athletes:

1 mile run then,

2000 meter ski + 40 Calorie Assault bike,

1500 meter ski + 60 Calorie Bike,

1000 meter ski + 80 Calories on Bike,

500 meter ski + 100 calories on bike, then

1 mile run

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Joe Kusnitz