Training May 21st – 27th

SUNDAY 

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

” Strongman Triplet”

3 Rounds for Time:

400 m Sandbag Run @ 85/55#

200 m Pinch Carry @ 25#/15# bumper each hand

6 Power Cleans @ AHAP

Cutoff: 35 min

TUESDAY

Find a 1RM Front Squat

-then-

“Black Lung”

21-15-9

Thrusters @95/65#

Push Ups

Front Squats @95/65#

Pull Ups

Wall Balls @20/14#

Burpees

Cutoff: 20 min

WEDNESDAY

Find a 1RM Power Clean and Split Jerk

-then-

For time:

3 x 800 m Run

Rest 3 Minutes Between Efforts

THURSDAY

Skill Work on Bar Muscle Ups and Bar Rollovers

Challenge: Who can complete the most difficult and inventive combination of bar muscle ups, bar rollovers, and other pullup bar movements? Post a video of yours. Best male and female entries win a modest prize.

-then-

8 Rounds

-10 second static hollow hold hanging from pullup bar

-20 second rest

-10 second static hold with chin over pullup bar

-20 second rest

-10 second hold in bottom of dip of bar muscle up

-20 second rest

-10 second hold at top of dip of bar muscle up

-20 second rest

FRIDAY

Find a 1RM in the complex Power Snatch + Overhead Squat + 2 Push Press + Overhead Squat

-then-

For time:

75/60 Calorie Row

50 Power Snatches @ 75/55#

25 Lateral Bar-Over-Burpees

Cutoff: 15 minutes

SATURDAY

Every 90 seconds for 6 Rounds:

1st Interval: 4/2 Muscle-ups

2nd Interval: 3 Back Squats @ Heavy AF

3rd Interval: 10 Russian Kettlebell Swings @ 106/88#

*Start with moderate loads and increase load throughout the first 3 rounds as desired. Then stick with the same loads for the last 3 rounds. Scored by load used during last 3 rounds.