Friday, March 21st

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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Skill/Strength: 15 minutes working on clean technique

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

WOD: 6 Rounds for Time:

3 HSPU's,

9 hang clean 135/95#,

24 DU's,

Row 200 meters

Joe Kusnitz
Thursday, March 20th

Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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Skill: 15 minutes working on Turkish get-ups

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

WOD: Teams of 2 Athletes- For Time:

50 Calorie Bike,

100 Burpees,

50 Calorie Bike,

75 Burpees,

50 Calorie Bike,

50 Burpees,

50 Calorie Bike,

25 Burpees

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Joe Kusnitz
Wednesday, March 19th

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength/Skill: 15 minutes to establish a heavy Jerk (can be split or power)

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

WOD: 30-20-10 of:

S2OH 95/65#,

Pullups

Joe Kusnitz