Friday, April 6th

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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Strength: Seated Dumbell Press 8x3

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WOD: 21-15-9-15-21

Front Squats 135/95#

2xDouble Unders

Joe KusnitzComment
Thursday, April 5th

Warmup: 4 Rounds of

12 Scapular Pushups

24 Banded Pull Aparts

12 Sumo KB Deadlifts

24 Calorie Row

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

Strength: Bench 3x8 with 6 Chin-ups after each set

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WOD: Team "Jack" **Teams of 2 or 3 Athletes

20 Minute AMRAP

10 Push Press 115/75

10 KBS 55/35#

10 Box Jumps 24/20"

*Only 1 athlete in motion at one time

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim

Joe KusnitzComment
Wednesday, April 4th

Warmup: 15 minutes 

Athlete's Choice

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Strength: OTMx12 minutes

3 Back Squats

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WOD: 4 Rounds for Time

8 Power Snatches 95/65#

400 Meter Run

Rest

8 Minute AMRAP

1 Pullup + 1 pushup

2 Pullups + 2 pushups

continue until time is called

Joe KusnitzComment