Wednesday, March 26th

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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

Strength/Skill: OTM x 12 minutes: 1~2 Snatch (stay below 90%)

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

WOD: 9 Minute AMRAP:

1 Snatch + 2x DU's,

2 Snatches + 4 DU's,

3 Snatches + 6 DU's...

Continue adding 1 Snatch and 2xDU's until time is called

Joe Kusnitz
Tuesday, March 25th

Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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

Strength: Back Squat 10-8-6-4-2 ~ Increasing weight

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

WOD: For Time

21-15-9

Calorie Row

Pullups

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Endurance: Meet at ECF @ 530 am

On the 2 minute x 40 minutes

5 Pullups

5 Burpees

1 Dumpster Dash

Joe Kusnitz
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