Wednesday, November 12th

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: Hex Bar Deadlift 6x3

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WOD: For Time:

800 meter run,

9 Deadlifts 155/105#,

21 Box Jump and Overs 24/20",

400 meter run,

15 Deadlifts,

15 Box Jump and Overs,

200 meter run,

9 Deadlifts,

9 Box Jump and Overs

Joe Kusnitz
Tuesday, November 11th

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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Strength: Shoulder Press 6x3

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WOD: For Time: 10! of

Shoulder to Overhead 95/65#,

Pullups,

3xDouble Unders

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Endurance: Meet at ECF @ 530 am

10 x 1 minute row - 30 seconds rest;

10 x 1 minute bike - 30 seconds rest

Joe Kusnitz
Saturday & Sunday, November 8th & 9th

Super Saturday

For Time:

800 meter run,

3 Rope Climbs,

21 Power Cleans 135/95#,

21 Knees to Elbows,

1000 meter row,

2 Rope Climbs,

15 Power Cleans,

15 K2E,

3200 meter or 2 mile Assault Bike,

1 Rope Climb,

9 Power Cleans,

9 K2E

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Sunday Funday @ 8 am

Strength:

6 x 3 Jerks + 6 KB Sumo DP High Pull

3 Rounds For Time

  • 12/8 Cal Bike

  • 12 Alt Arm KB Clean & Jerks

  • 10 m Walking Overhead Plate Lunges

  • 30 Abmat Situps

9 AM - Open Gym/Skill Work

Working on building a specific skill or chasing a PR? Spend the hour with athlete-specific coaching to work towards your goal

Joe Kusnitz