Wednesday, March 19th

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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

Strength/Skill: 15 minutes to establish a heavy Jerk (can be split or power)

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

WOD: 30-20-10 of:

S2OH 95/65#,

Pullups

Joe Kusnitz
Tuesday, March 18th

Warmup: 3 Rounds of:

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 8

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

Strength/Skill: 15 minutes to work up to a heavy snatch

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

WOD: 3 Rounds for Time:

500 meter ski Erg,

30 Alternating DB Snatch 50/35#,

15 toes to bar

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Endurance: Meet at ECF @ 530 am

10 x 10 KBS + 200 meter sprint

Joe Kusnitz
Monday, March 17th

Warmup: 3 Rounds ~ Not for Time

Row 15 cals

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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

Strength: 15 minutes to establish a heavy OHS

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

WOD: 7 Minute AMRAP:

Ascending set of Calorie Row + Burpee over Rower

~ Begin at 1 rep and add 1 rep each round until time is called

Joe Kusnitz