Friday, February 2nd

Warmup: 12 minutes of:

3 Inch worms,

10 lateral bench step overs,

10 later plate drag steps (each leg),

10 plank-ups

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

Strength: Thrusters 6x3 ~ Moderate to heavy

**Taken from the floor

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WOD: 25 min amrap of:

3 Thrusters,

6 Pullups,

9 calorie row

- Rest 1 minute

Joe Kusnitz
Thursday, February 1st

Warmup: 10 minutes of:

Side Plank with rotation,

Banded lat pulldowns x 12,

burpees x 8

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

Strength: Deadlift 6x2

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

WOD: for time:

90 KBS 55/35# + 90 Single KB Deadlifts 55/35#

~ top of each minute 20 meter walking lunges

  • Start with KBS

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Endurance: Meet at ECF @ 530 am

Chose your distance

10, 15 or 20 minutes out and back RUN!

Joe Kusnitz
Wednesday, January 31st

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: Bench Press 6x3

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

WOD: 4 Rounds of:

3 minute AMRAP of

20 KBS 55/35#

20 box jump and overs 24/20”

Rest 3 minutes between each round

Joe Kusnitz