Thursday, May 17th


4 Rounds ~ not for time

250 meter row

60 ft Hand Stand Walk or Bear Crawl


SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 4 Rounds ~ Not for Time

A - Back Squat x 10

B - Bulgarian Split Squat x 10 (5 on each leg)

*Rest between rounds as needed


WOD: Teams of 2 or 3 


Power Snatches 75/55#

Double Unders


Endurance: Meet at YMCA @ 6 am

Team Swim

Joe Kusnitz