Monday, March 24th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 12 minutes

1 or 2 Heavy Cleans

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

WOD: For Time:

200 meter run,

21 Deadlifts 225/155#,

21 Toes to Bar,

400 meter run,

15 Deadlifts,

15 T2B,

800 meter run,

9 Deadlifts,

9 T2B

Joe Kusnitz
Saturday & Sunday, March 22nd & 23rd

Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

Rest

For Time: 30 minute CAP!

800 meter run,

30 Clean & Jerks 115/75#,

20 Calorie Assault Bike,

10 Chin-ups,

5 Rope Climbs,

800 meter run,

5 Rope Climbs

10 Chin-ups,

20 Snatches 115/75#,

30 Calorie Assault Bike

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Sunday

Sunday Funday @ 8 am

Sunday Strength - Bench 6x4 (1.5s)

10 Min Amrap

  • 10 x Floor Press 95/65

  • 10 x Plate Ground to Overhead

  • 10 x Plate Russian Twist

  • 10 x Box Overs

2 min Rest Then…

5 Min Amrap

  • 5 x Floor Press 135/95

  • 5 x Med Ball Cleans

  • 5 x Kneeling Med Ball Slams

Open Gym @ 9 am

New Haven Rugby @ 10 am

Joe Kusnitz
Friday, March 21st

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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

Skill/Strength: 15 minutes working on clean technique

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

WOD: 6 Rounds for Time:

3 HSPU's,

9 hang clean 135/95#,

24 DU's,

Row 200 meters

Joe Kusnitz