Monday, August 3rd

Warmup: 3 Rounds of:

200 meter row,

3 wall walks,

12 lunges,

24 banded pull aparts,

24 banded flies

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

Strength (Barbell Cycling)

OTM x 12 minutes:

20 seconds max Power Jerks (taken from the floor):

40 Seconds rest

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

WOD: "Grace"

For Time

30 Clean & Jerks 135/95#

Joe Kusnitz
Saturday & Sunday, Aug 1st & 2nd
Saturday & Sunday, Aug 1st & 2nd

Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

7 min amrap:

5 squat cleans 155/95#,

7 dips

3 min rest

7 min Amrap:

5 hang cleans 135/95#,

2 Rope Climbs

3 min rest

7 min amrap:

5 Deadlifts 135/95#,

3 Chest to Bar Pullups

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

Sunday

Sunday Funday @ 8 am

  • Deadlift Day

New Haven Rugby Session/Open Gym @ 9 am

Joe Kusnitz
Friday, July 31st

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,

Pushups then,

25 pullups,

400 meter run

Joe Kusnitz