Training April 2nd – 8th

SUNDAY

Sunday Fun Day

3 pm Surprise WOD

MONDAY

Pullup Week 2: 

Day 1

-then-

“The Chief”

5 rounds

In 3 min complete as many rounds as possible of:

3 Power Cleans @ 135/95#

6 Pushups

9 Squats

Rest 1 min between rounds

*Begin every new round from the beginning–not where you left off when time expired.

*Workout scored by total reps.

*Compare to May 4th 2016

TUESDAY

Agility Drills

-then-

6 x 40m Hill Sprints

WEDNESDAY

Pull-up Week 2: 

Day 2

-then-

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

*Cutoff: 15 min

*Compare to 2 January 2017.

THURSDAY

Find a 3RM Touch-and-Go Deadlift

-then-

5 RFT

3 Deadlifts @ 80% of 3RM

Sprint 100m

*Cutoff: 10 min

FRIDAY

Pullup Week 2:

Day 3

-then-

Find a 1 RM Pause Front Squat (3-sec)

SATURDAY

In 6 minutes:

Run 800m

AMRAP Power Snatch @ 115/75 lb

-Rest 2 min-

In 4 minutes

Run 400m

AMRAP Box Jumps @ 24”/20”

-Rest 1 min-

In 2 minutes

Run 200m

AMRAP Burpees

*Score is total reps of each AMRAP exercise.