Saturday & Sunday, January 24th & 25th

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

10 rounds for time:

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead,

12 Calorie Assault Bike

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Sunday

Sunday Funday @ 8 am

Rugby Session/Open Gym @ 9 am

●Buy in 200 m row x 2

● Strength Superset x 5

5 x Back Squat

5 x RDL

●Wod 5 Rounds

  • 20 m OH Walking Lunge w Plate

  • 50 DU/100 Singles

Joe Kusnitz
Friday, January 23rd

Warmup: Athlete’s Choice

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Buy-in: 1 minute max distance prowler push

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Strength: Hex Bar Deadlift 6x3

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WOD: OTM x 20 Minutes

Odd minutes: max rep deadlift in 20 seconds 95/65# (no bounce - must keep clean form),

Even minutes: max rep box jumps in 20 seconds 20/16"

Joe Kusnitz
Thursday, January 22nd

Warmup: Athlete’s Choice

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

WOD: Team Thursday: For time - only 1 athlete in motion at a time: Teams of 2 or 3 athletes

Karen

150 wall balls 20/14#

Randy

75 Snatches 75/55#

Annie

50-40-30-20-10

Double Unders

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

Same as Main WOD

Joe Kusnitz