Friday, May 24th

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Deadlift 6x3

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

WOD: For Time:

30-20-10 of

DB Deadlifts 50/35's,

DB shoulder to Over-head 50/35's,

Burpees

Joe Kusnitz
Thursday, May 23rd

Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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

Strength: OHS 5x3

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

WOD: 21-15-9 of

Squat Cleans 135/95#

Ring Dips

————————————————-

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

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

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

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

Conditioning:

3 minutes row

3 minutes assault bike

3 minute ski erg

Joe Kusnitz