Friday, March 14th

Warmup: Coaches Choice

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

Body Building:

Super Set x 5 Rounds:

Bench Press x 6,

Dips x 10,

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

WOD: For Time:

2K Row,

***Top of each minute - 5 weighted situps

Joe Kusnitz
Thursday, March 13th

Warmup: 4 Rounds ~ Not for Time:

Deficit Deadlift x 3,

Hanging Leg Raises x max reps,

Banded Monster Walk x 20 steps

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

Strength: Front Squat 6x3

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

WOD: 4 Rounds for Time:

400 meter run,

15 KBS 70/55#,

10 Pullups

——————————————

Endurance: Meet at ECF @ 530

For time:

5xBld +10 situps,

4xBld + 20 situps,

3xBld+ 30 situps,

2xBld + 40 situps,

1xBld + 50 situps

Joe Kusnitz
Wednesday, March 12th

Warmup: 3 Rounds

Assault Bike x 10 cals

Clean High Pull x3,

Chin-ups x10,

Barbell Bent Row x15,

Walking Lunge x14/leg

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

Strength/Skill: Hang Clean 10x2

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

WOD: “Grace”

30 Clean and Jerk for time 135/95#

Joe Kusnitz