Training April 23rd – 29th

SUNDAY

Sunday Fun Day

3pm Surprise WOD

MONDAY

Spring Sprint Week 2

9 x 40m Hill Sprints

Lying Prone Start

TUESDAY

“Obstacle Course 2.0”

10 rounds for time of:

1 Heavy Lift

1 Over the 4′ Wall

1 Crawl Under the Barbell

1 Roll Over the Pullup Bar

1 Jump through the Tires

1 Bear Crawl around the Logs

Cash out: 1 Rope Climb (15′)

*If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.

WEDNESDAY

E2MOM for 9 Rounds

2 Pause Overhead Squats (3-sec)* @ heavy

-then-

“Francy”

21-15-9

OHS @ 95/65#

Pullups

* Partner counts the 3 seconds, not the athlete.

THURSDAY

Find a 1RM Power Clean + Push Jerk

-then-

“Grace”

For time:

30 Power Clean and Push Jerks @ 135/95#

FRIDAY

“Partner Med Ball Olympics”

In teams of 2:

4 x 400m m Medicine Ball Relay Run

50 Pullups Weighted with Med Ball

100 Partner Wall Ball Shots

150/100 Pushups Weighted with Med Ball (125 if male/female team)

300 m Walking Lunges (only partner with Med Ball may lunge team forward)

100 m Sprint to finish 

*Med Ball @ 20/14#

**Only one partner works at a time.

Gold

*14/10#

Silver

In teams of 2:

4 x 400m m Medicine Ball Relay Run

25 Pullups Weighted with Med Ball

100 Partner Wall Ball Shots

150/100 Pushups Weighted with Med Ball (125 for male/female team)

200 m Walking Lunges (only partner with Med Ball may lunge team forward)

100 m Sprint to finish

*Med Ball @ 14/10#

Bronze

In teams of 2:

4 x 200m Medicine Ball Relay Run

50 Hang to Actives Weighted with Med Ball

100 Partner Wall Ball Shots

50 – 3 Sec Plank Holds Weighted with Med Ball

300 m Walking Lunges (only partner without Med Ball may lunge team forward)

100 m Sprint to finish

*Med Ball @ Scale as needed (only one ball may be used)

*Compare to Feb. 3rd 2016

SATURDAY

CrossFit Games 2017 Master’s Qualifier Workout #4

2 Rounds

10 Deadlifts @ 315/225 lb

20 Deficit Handstand Pushups @ 4.5”/3”

30 Front Squats @ 95/65#