Tuesday, October 27th

Warmup: Athlete’s Choice

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

Strength/Skill: Snatch 8x2

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

WOD: 3 Rounds for time:

500 meter ski erg,

30 alternating DB Snatches 50/35#

——————————————————-

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

30 Double Unders,

500 meter row,

20 GHD Situps,

400 meter run,

10 Pullups

Joe Kusnitz
Monday, October 26th

Warmup: Athlete’s Choice

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

Strength: 5 x 2 deadlift,

KB Upright rows: 4x12

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

WOD: 10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead

Joe Kusnitz
Saturday & Sunday, October 24th & 25th

Super Saturday

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

50 Box Jumps,

30 GI Janes

——————————————-

Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Warmup 3 Rounds

400 m Row

KB Windmills

Plate Explosive hip bridges

Seated Box Jumps

Goblet Squat

Jerks 6 x 3

WOD - 5 Rounds for Time

  • 10 Plate Burpee

  • 10 OH Walking Plate Lunges

  • 50 DU Jump Rope

Joe Kusnitz