Tuesday, August 4th

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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Buy-in: 100 burpees for time

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WOD: 6 Rounds for Time

30 Situps

800 meter run

Joe Kusnitz
Monday, August 3rd

Warmup: 3 Rounds of:

200 meter row,

3 wall walks,

12 lunges,

24 banded pull aparts,

24 banded flies

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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

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Sunday

Sunday Funday @ 8 am

  • Deadlift Day

New Haven Rugby Session/Open Gym @ 9 am

Joe Kusnitz