Friday, March 15th

Warmup: 12 minutes of:

10 lateral bench step overs,

10 Calorie row,

10 spider pushups,

10 weighed stepups,

10 Ring rows

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

Strength/Skill: Snatch High Pull 5x3, Hang Power Snatch 10x2

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

WOD: OTM x 20 minutes:

Odd Minutes: 3 Snatches,

Even Minutes: 3-5 HSPU's

Joe Kusnitz
Thursday, March 14th

Warmup: 4 Rounds of

5 pullups,

10 pushups,

15 Ab mat situps

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

Body Building: Super Set x 5 Rounds

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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

WOD: 12 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

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Endurance: Meet at ECF @ 530 am

30 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

with both partners running around the building after each round

Joe Kusnitz
Wednesday, March 13th

Warmup: 3 Rounds of:

Ski Erg x 10 Cals

KB Goblet Squats x10,

KB RDL x10,

KBS x10

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

Strength: Deadlift 6x3 ~ 1 Second pause at knees - up and down

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

WOD: 21-15-9 of

Deadlifts 225/155#,

Box Jumps 24/20"

Joe Kusnitz