Wednesday, July 3rd

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Bench: 10-8-6-4-2

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

WOD: 4 x 5 minute AMRAP’s with 2 minute rest between each set

400 meter run then,

with time remaining AMRAP

2 Ring Muscle Ups

4 Burpees

8 KBS 70/55#

*Only do the run once per 5 minute amrap

*Start with the run each 5 minute session

Look at those wallBALLERS

Joe KusnitzComment
Tuesday, July 2nd

Warmup: 10 minutes of

20 meter bear crawl

30 meter lung steps

40 single under jump ropes

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

Sumo Deadlift High Pull 5x10

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

WOD: 3 Rounds for Time

21 Wall balls 20/14#

15 Pullups

9 Clean & Jerks 155/105#

—————————————————

Endurance: Meet at ECC @ 6 am

6 Rounds for Time

800 meter run

20 Pushups

30 Situps

50 Double Unders

Joe KusnitzComment
Saturday - Monday, June 29th - July 1st

Saturday

Warmup: Coaches Choice

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

Super Saturday WOD:

3 Rounds for Time

5 Rope Climbs

25 Back Squats 185/115#

25 Jerks 135/95#

then,

1 mile run

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

Sunday

7 am - Sunday Funday - Everyone welcome

8 am - Open Gym

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

Monday

Warmup: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

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

OTMx 10 minutes

3 OHS

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

WOD: OTM x 21 minutes

Minute 1: 10-10 meter sprints

Minute 2: 7 Burpee toes to bar

Minute 3: 10 Box Jumps 30/24”

Joe KusnitzComment