Tuesday, October 8th

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

strength: Snatch 30x1

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

WOD: 5 Rounds for Time

12 box jumps

15 KBS

18 Pushups

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

Endurance: Meet at ECF @ 530 am

row 2K, bike 120 cals, run 1 mile

Joe Kusnitz
Monday, October 7th

Warmup: 10 minutes of:

10 calorie row,

10 KB RDL,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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

Strength: Deadlift 6x6

with 8 alternating single leg OLY Bar deadlift after each set

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

WOD: OTM x 20 minutes:

Odd minutes - 3 deadlifts @ 75-80% of working max,

Even minutes: 4 Burpee toes to bar

Joe Kusnitz
Saturday & Sunday, October 5th & 6th

Super Saturday

For Time:

50 Situps,

10 Power Cleans 135/95#,

1 Rope Climb,

40 Calorie Bike,

10 Power Cleans,

2 Rope Climbs,

50 Calorie Row,

10 Power Cleans,

3 Rope Climbs,

40 Calorie Bike,

10 Power Cleans,

4 Rope Climbs,

50 Situps

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Sunday

Sunday Funday @ 8 am

Split Jerk 6x3 + 8 ea side Paloff Press w Rotation

WOD - 10 down of:

Floor Press

Ring Row

Alt Arm DB Snatch

*End each round with 10 m Army Crawl Knee Tucks 😉

Open Gym @ 9 am

Joe Kusnitz