Tuesday, June 10th

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

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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

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WOD: 6 Rounds for Time:

6 DB Push Presses,

8 Pullups

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Endurance: Meet at ECF @ 530 am

10 x 10 KBS + 200 meter sprint :)

Joe Kusnitz
Monday, June 9th

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength/Skill: 6x complex:

1 Hang Snatch High Pull + 1 Hang Power Snatch

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WOD: On the 3 minute x 10 Rounds

3 Snatches 135/95#,

6 Bar Facing Burpees,

1 Dumpster Dash

Joe Kusnitz
Saturday & Sunday, June 7th & 8th

Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

4 Rounds for Time:

8 power cleans 155/ 105,

12 wall balls,

4 GI Janes,

400 meter run

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Sunday Push/Pull Day

Class @ 8 am & 9 am

Drop-Ins, Family, Friends welcome to join us for a community workout!

Open gym also available 8 - 10 am

Strength: Bench 6x6 + 10 Alt KB Gorilla Row

WOD for Time, 8 Rounds of:

  • 10 Calorie Row

  • 10 x Floor Press 115/85

  • 10 x Lateral Box Overs (Jump or Step)

  • 10 x KB Swing 55/35

  • 10 x KB Sumo High Pull 55/35

Recovery Circuit Option = 3-5 Rounds of Main, Not for Time

Joe Kusnitz