Sunday Fun Day!
4 PM only class (Funday)
10 mins of mobility on Shoulders, Ankles, and Wrist.
10 Mins work up to a moderate 5RM Overhead Squat
5 Rounds for Time:
15 Overhead Squats 95/65
Compare to Sept 23, 2013
15 mins to find a 1RM Shoulder Complex:
1 Shoulder Press + 3 Push Press + 5 Push Jerks
6 min AMRAP of
2 Power Cleans
3 Push Press
5 Front Squats
Load @ 1 RM of complex above.
Cash-out: 5 Rope Climbs (10 mins to complete)
8 minutes instruction and practice on spotting Back Squat
20 minutes to find a 6RM Back Squat
12 min to complete up to 25 GHRs and 25 weighted GHD Situps
5 min of instruction on Stone to Shoulder
5 min instruction on Turkish Getup
Odd: Stone to Shoulder
Even: Turkish Getup
8 min AMRAP of
“Cindy” (5 Pullups, 10 Pushups, & 15 Squats)
8 min to run 800m then with remaining time complete AMRAP of “Cindy”
*Score is total rounds and reps of “Cindy” completed in the 16 minutes.
20 min AMRAP
3 Bench Press
9 Sandbag Thrusters (heavy)
15 Partner Weighted Situps w/ a Med. Ball 20/14
Score is rounds completed plus total weight on bench press. Teams will go up each round on bench press weight at athletes discretion.
Score is rounds completed plus total weight on bench press. Teams will go up each round on weight.