Tuesday, April 1st

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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

Strength/Skill: 8 x Complex (1power clean + 2 Front Squats + 1 Squat Clean)

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

WOD: 10 Minute AMRAP:

5 Dips,

10 Wallballs,

15 Situps

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Endurance: Meet at ECF @ 530 am

5x bike 2 miles + run around the building

Joe Kusnitz
Monday, March 31st

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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

Strength/Skill: 8 x Complex (1 Shoulder Press + 2 Push Presses + 3 Jerks

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

WOD: 3x 4 Minute AMRAP:

6 Single KB Push Press (3 each side),

6 GI Janes

Joe Kusnitz
Saturday & Sunday, March 29th & 30th

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

For Time:

800 meter run,

50 Wall balls,

1 mile run,

50 Wall balls,

800 meter run

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Sunday

Sunday Funday @ 8 am ~ Everyone is welcome to join us

Deadlift 4x6 + 4 bulgarian split squats each leg

4 Rounds for Time of:

  • 10 KBS (55/35#)

  • Fence-n-back Farmers Carry (55/35# x 2)

  • 15 Abmat Situps (rx+ GHD)

  • 60 Singles/30 Double Unders

Open Gym @ 9 am

Joe Kusnitz