SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH/CONDITIONING:
5 rounds for max reps:
Bench Press @ BW/75% BW
200m row sprint
*You may rest as needed between rounds but must move directly from bench press to rower. Report total reps of bench press and your slowest row interval.
TUESDAY
Absolute Open WOD!
Rx:
4 Rounds for time of:
40 Double Unders
20 Wallballs 20/14#
10 Pull-ups
5 Power Cleans 155/105#
Scaled:
4 Rounds for time of:
60 Single Unders
15 Wallballs 14/8#
10 Ring Rows
5 Power Cleans 95/55#
WEDNESDAY
STRENGTH:
25 minutes to establish a 1 RM Snatch
-then-
AMRAP 4 min
Snatch @ 60% 1RM
THURSDAY
SKILL/CONDITIONING:
SKILL:
10 minutes instruction and practice on rope climbs
CONDITIONING:
100 Burpees for time
Every 2 minutes on the minute (starting at 0:00) athletes must complete 2 rope climbs
FRIDAY
AMRAP 15 mins
15 Wall Ball Shots @ 20/14#
20 Russian Kettlebell Swings @ 2/1.5 pood
30 Double-Unders
SATURDAY
Team WOD:
Pullup/Sandbag WOD
Teams of two will have 6 minutes to collect as many pullups as possible.
Partner 1 will Sprint from the starting line to the pullup cage (35’) with his sandbag where he will then complete as many Pullups as possible. When Partner 1 comes off the bar he must then Sprint back to the starting line with his sandbag (35’) and tag his partner. Partner 2 will then repeat the process. Scored by total Pullups completed as a team. Sandbag @ 135/75#
-then-
Not for time:
-carry a heavy log 200m as a team
-rest 3 minutes
-do it again