Monday, February 9th

Warmup: 3 Rounds of:

200 meter run,

7 spider push-ups,

7 Banded Scap Pulls

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

Strength/Skill: Power Jerks 5x4

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

WOD: 8 Rounds for Time:

3 Chest to bar pullups,

6 burpees,

12 Calorie Assault Bike

Joe Kusnitz
Saturday & Sunday, February 7th & 8th

Super Saturday

OTM x 10 minutes

2 Squat Cleans

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

6x2 min AMRAP - 1 min rest of:

1 Thrusters,

1 C2B,

2 Thrusters,

2 C2B…

(continue ascending even after rest)

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

Sunday

Sunday Funday @ 8 am

Rugby/Open Gym Class @ 9 am

Strength: 4 Rounds of

  • Pendlay Death March

  • Goblet Curtsey Lunges

  • KB Windmills

Team Amrap - 1 Person in Motion

1) 4 Rounds of Camden Complex

  • Left lunge

  • Right lunge

  • Hang clean

  • Push Press

  • RX: 45/25 # DB

2) 40 m KB Farmer Carry

3) 500 m Row

Joe Kusnitz
Friday, February 5th

Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single Leg Romainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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

Strength: Deadlift - On the 4 minute x 5 rounds --> 6 reps

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

WOD: 21-15-9 of:

Deadlift 225/155#,

Box Jumps 24/20"

Joe Kusnitz