Wednesday, August 21st

Warmup: 15 minutes of:

1 minute ski erg,

10 meter bear crawl,

10 meter crab walk,

10 banded pull-aparts,

3 wall walks

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

Strength: OTM x 10 of 3 Push Press ~ taken from the floor

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

WOD: For Time:

800 meter run,

40 Wallballs 20/14#,

30 Pushups,

40 Shoulder to Overhead 95/65#

Joe Kusnitz
Tuesday, August 20th

Warmup: 3 Rounds of

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x8

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

Strength: OTMx 10 minutes: 3 Snatches ~ Should be touch and go!

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

WOD: For Time:

800 meter run,

10 Burpees,

40 Situps,

600 meter run,

20 Burpees,

30 Situps,

400 meter run,

30 Burpees,

20 Situps,

200 meter run,

40 Burpees,

10 Situps

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Endurance: Meet at ECF @ 530 am

row 2K,

bike 120 cals,

run 1 mile

Joe Kusnitz
Monday, Aug 19th

Warmup: 3 Rounds of:

200 meter run,

30 second Plank Holds,

20 lunge steps,

10 curl-ups on the floor,

5 pullups

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

Strength: OTMx 10 minutes:

3 Front Squats ~ taken from the floor

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

WOD: OTM x 22 minutes:

Odd minutes - 40 seconds row: 20 Seconds rest,

Even Minutes: 40 Seconds shuttle run: 20 seconds rest

Joe Kusnitz