SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Front Squat
3x 6 @ 70, 75, 80%
4 @ 85%
3 @ 90%
CONDITIONING:
“Partner DT”
AMRAP 12 min
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155#/105# (RX)
135#/85# (Gold)
115#/75# (Silver)
95#/55 # (Bronze)
Each athlete must complete 1 full round individually (partner 1 must complete round 1, partner 2 must complete round 2…etc)
TUESDAY
CONDITIONING:
“Michael”
Three rounds for time:
Run 800 meters
50 Hip Extensions
50 Sit-ups
STRENGTH:
Not for time:
A) Shoulder Press 3×5
B) Bent-Over-Rows 3×5
WEDNESDAY
STRENGTH/CONDITIONING:
For Time:
2 Rope Climbs
200m Run
4 Rope Climbs
400m Run
6 Rope Climbs
600m Run
8 Rope Climbs
800m Run
Rx+: Half the Rope Climbs each set are legless
THURSDAY
CONDITIONING/STRENGTH:
“Randy”
75 Power Snatches @ 75#/55#
Rest 3 minutes
30 OHS @ 75#/55#
Rest 3 minutes
15 Snatches @ 75#/55#
FRIDAY
SKILL/AGILITY:
6 rounds:
3x over the Box Jump + 20m Sprint
Box Heights:
20” RX
18” Gold
12” Silver
8” Bronze
STRENGTH:
7 rounds:
2×50’ log carry (bear hug)
10 CTB Pullups
Rest 2 min
SATURDAY
TEAM WOD
“Haunted Hundreds”
Teams of three will complete for time:
100 Box Jumps, 24”/20”
100 Pullups
100 Kettlebell Swings, 53/35#
100 Walking Lunges
100 TTB
100 Push Press, 65/55#
100 Hip Extensions
100 Wall Ball Shots, 20/14#
100 Burpees
100 Double Unders
Only one athlete works at a time.