Sunday Fun Day!
3pm Surprise WOD
3 sets x 5 reps @ add +10/+5 lb to last week
Back Squat @ 225/155#
Chest to Bar Pullups
Time cap: 8 min
*Back Squat will be taken from a rack during conditioning.
*Scaling Notes: If 225/155# is too much for the back squat during conditioning, use 60% of your working weight today.
Skill Work on linking Toes to Bar
40 Double Unders
15 Toes to Bar
1 Mini-Obstacle Course
3 sets x 5 reps @ add +5/+3 lb to last week
For max load and quality of movement, not time:
2 Legless Rope Climbs
75’ Farmer’s Carry @ Body weight each hand
100m Sandbag Zercher Carry @ Heavy AF
Skill Work on Double-Unders
20 Push Press @ 105/65#
20 Front Rack Lunges@ 105/65#
Round 1: Right leg lunges only
Round 2: Left leg lunges only…
Time cap: 22 min
Stone Load Medley:
In 45 seconds:
From heavy to light, load 5 stones to an increasing height. Load the last stone (lightest / highest) as many times as possible in remaining time.
*Scored by heaviest stone loaded, lightest stone loaded, and total reps of lightest stone in 45s.
In 2 minutes:
20 Deadlifts @ 185/125#
AMRAP Box Jumps @ 36”/28”
Rest 1 minute between rounds
Repeat for 3 total rounds
Scored by total box jumps completed.
Carry a crushing load in the front rack position for 30’
75 Wall Ball Shots @ 20/14#
*E2MOM Run 100m
*Workout starts with a 100m run.