Thursday, March 20th

Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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Skill: 15 minutes working on Turkish get-ups

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WOD: Teams of 2 Athletes- For Time:

50 Calorie Bike,

100 Burpees,

50 Calorie Bike,

75 Burpees,

50 Calorie Bike,

50 Burpees,

50 Calorie Bike,

25 Burpees

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Joe Kusnitz
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

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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