Wednesday, March 5th

Warmup: 3 Rounds of:

Row x 12 cals

KB Goblet Squats x10,

KB RDL x10,

KBS x10

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

Strength: Deadlift 6x3 ~ 1 Second pause at knees - up and down

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

WOD: 21-15-9 of

Deadlifts 225/155#,

2x Mountain Climbers

Joe Kusnitz
Tuesday, March 4th

Warmup: 3 Rounds of

Row x 10 Cals

Pullups x3-6,

1-Arm DB Row x15 per arm,

Walking Lunge x12 per leg

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

Strength/Skill: Clean High Pull 5x3, Hang Power Clean 10x2

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

WOD: 10! of

Power Cleans 135/95#,

2x DU's,

Dumpster Dash after each round

————————————————————-

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run

Joe Kusnitz
Monday, March 3rd

Warmup: 3 Rounds of

Ski Erg x 10 cals

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

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

Strength: Power Jerks: 10x2

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

WOD: 4 Rounds for Time:

12/8 Calorie Bike,

12 Power Jerks 135/95#,

12 Knees to Elbows

Joe Kusnitz