Wednesday, March 27th

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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

Strength/Skill: 15 Minutes to work up to a heavy single Jerk

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

WOD: 30-20-10 of:

S2OH 95/65#,

Pullups

Joe Kusnitz
Tuesday, March 26th

Warmup: 3 Rounds of

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 8

Assault Bike Cals x 8

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

Strength/Skill: 15 Minutes to work up to a heavy Snatch Single

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

WOD: 3 Rounds for Time:

500 meter ski Erg,

400 meter run,

15 toes to bar

———————————————-

Endurance: Meet @ ECF at 530 am

4 Rounds for Time:

500 meter ski Erg,

800 meter run,

20 GHD Situps

Joe Kusnitz
Monday, March 25th

Warmups: 3 Rounds

Row 20 calories

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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

Strength/Skill: 15 minutes to establish a single (heavy) OHS

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

WOD: 7 Minute AMRAP:

Assending set of Calorie Row + Burpee over Rower

~ Begin at 1 rep and add 1 rep each round until time is called

Joe Kusnitz