Thursday, May 23rd

Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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Strength: OHS 5x3

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WOD: 21-15-9 of

Squat Cleans 135/95#

Ring Dips

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Endurance: Meet at ECF @ 530 am

For Time: 10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10

Assault Bike with 30 seconds rest after each round

Joe Kusnitz
Wednesday, May 22nd

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Body Building:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

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Conditioning:

3 minutes row

3 minutes assault bike

3 minute ski erg

Joe Kusnitz
Tuesday, May 21st

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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WOD: 21-15-9 of

KBS,

Pullups

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Endurance: Meet at ECF @ 530 am

30 min AMRAP:

5 pullups,

10 pushups,

15 situps,

run around building

Joe Kusnitz