Saturday & Sunday, January 18th & 19th

Super Saturday

For Time:

800 meter run,

21 Power Cleans 95/65#

21 Pullups,

1000 meter row,

15 Power Cleans,

15 Pullups,

3200 meter Assault Bike,

9 Power Cleans,

9 Pullups

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Sunday

Sunday Funday @ 8 am

Everyone is Welcome!

Strength/Skill: Double KB Power Jerk 3x6, 5x2

Workout for Time: 9, 15, 21, 15, 9 of

DB Snatch, Alt arm 35/55#

DB Plank Pull Through

Calorie Bike

Open Gym @ 9 am

New Haven Rugby @ 10 am

Joe Kusnitz
Friday, January 17th

Warmup: 10 minutes of:

10 lateral bench step overs,

10 Scap Pushups,

6 Heaving Snatch Balance,

10 calorie row

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Strength: Thrusters 5x3

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WOD: On the 2 minute x 10 Rounds

5 Front Squats 135/95# ~ taken from the floor

10 Deadlifts 135/95#

15 Situps

Joe Kusnitz
Thursday, January 16th

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Tempo Bench Press 5x5 (3001)

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

WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12

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Endurance: Meet at ECF @ 530 am

10x 10 KBS + 200 meter run sprints

Joe Kusnitz