SUNDAY
Sunday Fun Day!
MONDAY
10-9-8-7-6-5-4-3-2-1
L-Pullups
2 x Wall Ball Shots @ 20/14#
*Each time you drop the Wall Ball before completing your set, you owe 5 Burpees.
TUESDAY
Snatch Cycle Week 3
3 Position Pause Snatch
2 x 3 @ 70%
2 x 3 @ 75%
1 x 3 @ 80%
-then-
Snatch Pull
5 x 5 @ 90%
WEDNESDAY
Find a 1RM Bench Press
Cash Out (not for time)
40 GHD situps
*weighted with dumbbell, partial range of motion
THURSDAY
CONDITIONING:
Partner WOD
AMRAP 15 min
P1: 200m Row
P2: ME Pushups
*Switch partners every 200m
*Scored by total Pushups
STRENGTH:
Not for time:
20 weighted Pullups
20 strict Pullups
20 kipping Pullups
*Partition into sets as needed
*Compare to July 21st, 2014
FRIDAY
STRENGTH:
12 mins to find a 3RM Front Squat
CONDITIONING:
“DT”
5 RFT
12 Deadlift @ 155/105#
9 Hang Power Clean @ 155/105#
6 Push Jerk @ 155/105#
SATURDAY
SKILL:
EMOM 28 min
1st min: inverted hang to Back Lever
2nd min: 10-60 Double Unders
3rd min: ME Handstand walk
4th min: ME L-sit hold