Thurs May 15

Warmup

  • Mountain Climbers

  • KBS

  • KB Lunge

  • Stepup

  • 12 Cal Bike or row

Overhead Squat 3x6

2 Person Team

42-30-18 of

Squat Cleans 135/95#

Ring Dips

Endurance: 3 Rounds for Time

75 Air Squats

800 M Run (with vest)

Joe Kusnitz
Wednesday, May 14th

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Deadlift 3x6

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

WOD: For Time:

30-20-10 of

DB Deadlifts 50/35's,

DB shoulder to Over-head 50/35's,

Burpees

Joe Kusnitz
Tuesday, May 13th

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Strength/Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: 21-15-9 of

KBS,

Pullups

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Endurance: Meet at ECF @ 530 am

30 min AMRAP:

5 pullups,

10 pushups,

15 situps,

run around building

Joe Kusnitz