SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
Snatch
15 min EMOM:
1st min: PR-30lb
2nd min: PR-25lb
3rd min: PR-20lb
4th min: PR-15lb
5th min: PR-10lb
Repeat 3 times
-then-
In 10 min find a 3RM Snatch Grip Deadlift
TUESDAY
WOD:
STRENGTH:
Front Squat
3×10 @ 60, 65, 70%
2009 CrossFit Games Event 7
8 min AMRAP:
4 Paralette Handstand Pushup
8 Kettlebell Swings (2/1.5 pd)
12 GHD Situps
*Jason Khalipa 152 reps, Annie Thorisdotir 86 reps
WEDNESDAY
WOD:
CONDITIONING:
“Rahoi”
12 min AMRAP:
12 Box Jumps
6 Thrusters @ 95/65
6 Bar Facing Burpees
STRENGTH:
4 rounds (not for time):
12 Pendlay Rows
12 partner Slamball Twists (each side)
THURSDAY
WOD:
STRENGTH/CONDITIONING:
7 rounds:
In 2 minutes
Run 150 meters
AMRAP Overhead Squats @ 135/95
-Rest 2 minutes-
*Scored by total OHS completed
FRIDAY
WOD:
SKILL:
Instruction and practice on deficit Handstand Pushup and Kipping Chest to Bar Pullups
15 min EMOM:
1st min: 40 seconds of deficit Handstand Push-Ups (4”/2”)
2nd min:12 Chest to Bar Pullups
3rd min: 4 Deadlifts @ heavy (don’t go over 70%)
SATURDAY
WOD:
“Log Biathlon”
For 30 min:
Each team will break into two groups: A & B.
Group A: Each athlete Rows 25/20 calories
Group B: Perform as many 200m Log Carries as possible