Saturday & Sunday, Aug 2nd & 3rd

Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

7 min amrap:

5 squat cleans 185/95#,

7 dips

3 min rest

7 min Amrap:

5 hang cleans 155/115#,

2 Rope Climbs

3 min rest

7 min amrap:

5 Power Snatches 135/95#,

3 Bar Muscle Ups

==========================

Sunday 8 am & 9 am Class

Open gym avail. 8-10 am

Strength: Deadlift

  • 2 x 10 (65-75%)

  • 2 x 5 (80-85%)

  • 2 x 2 (90-95%)

12 Min Amrap of

  • 10 KB DL (75/55)

  • 20 Situps (Ab mat or GHD)

  • 10 Pullups (kipping or jumping)

  • 20 KBS (55/35)

Joe Kusnitz
Friday, Aug 1st

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: Power Jerks 3x10

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

WOD: For time:

400 meter run,

25 pullups, then

30-20-10 of

Wall balls,

Push Pushups then,

25 pullups,

400 meter run

Joe Kusnitz
Thursday, July 31st

Warmup: Coaches Choice

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

WOD: 5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

Rest:

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4

Joe Kusnitz