Training March 26th – April 1st

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Pullup Cycle

Re-Test Max Pullups

-then-

Week 1: Day 1

-then-

AMRAP 12

10 Chest to Bar Pullups

5 Snatches @ 135/85#

TUESDAY

“End of the Open” Dinner at  Old Black Bear @ 7:30 PM

EMOM 10

10 Deadlifts @ 185/125

10 Pushups

-then-

5 x 40m Hill Sprints

WEDNESDAY

Pullup Cycle

Week 1: Day 2

-then-

Partner WOD

AMRAP 15

P1: Row for cals

P2: 100m Farmer’s Carry @ 70/50# each hand

*Scored by calories rowed. If the team’s weights are on the ground, rower may not row.

THURSDAY

Every 40 seconds for 15 Rounds:

1 Deficit Handstand Pushup

*Start easy and work towards a tougher and tougher deficit HSPU as you progress.

-then-

Partner WOD

AMRAP 20

3 Handstand Pushups

6 Sandbag Front Squats @ 95/65#

1 Tag Your Partner

*Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.

FRIDAY

Pullup Cycle

Week 1: Day 3

-then-

15-12-9-6-3

Power Clean @ 155/105#

Back Squat @ 155/105#

*Racks may be used for Back Squat during conditioning. Just kidding. I would never do that.

SATURDAY

Stone Load Ladder

Load 5 Stones of Descending Weight to Ascending Heights. Run the ladder at least 3 times at the heaviest loading possible for you.

After each run of the ladder, even warmup runs,  perform 1 rope climb (off the clock)