Friday, May 16th

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Body Building Bliss:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Joe Kusnitz
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