Wednesday, October 9th

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Front Squat 6x6

*with 8 alternating single leg elevated bridge after each set

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WOD: 10 Rounds of:

5 Pullups,

10 Calorie Assault Bike,

200 meter Run

Joe Kusnitz
Tuesday, October 8th

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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strength: Snatch 30x1

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WOD: 5 Rounds for Time

12 box jumps

15 KBS

18 Pushups

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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

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Strength: Deadlift 6x6

with 8 alternating single leg OLY Bar deadlift after each set

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WOD: OTM x 20 minutes:

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

Even minutes: 4 Burpee toes to bar

Joe Kusnitz