Thursday, Aug 28th

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

WOD: Tabata Everything

Tabata Row

Tabata Air Squat

Tabata 10 meter sprints

Tabata Single Unders

Tabata Lateral Plate Jumps

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

Sellout: 100 weighted situps

Joe Kusnitz
Wednesday, Aug 27th

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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

Strength/Skill: OTM x 12 minutes

3 Power Cleans

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

WOD: 12 minute amrap:

1 cal row,

1 power clean

- Add one rep to each movement each round until time is called

Joe Kusnitz
Tuesday, Aug 26th

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

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

WOD: 50-40-30-20-10 of

Calorie on Assault bike or Rower

Ab Mat Situps

with 800 meter run after each set

Joe Kusnitz