SUNDAY
Sunday Fun day!
MONDAY
3 rounds for time:
Row 500m
50 Pushups
Run 800m
35 Pullups
*Requirement to perform Rx version: 6 unbroken strict pullups.
*35 min cutoff
TUESDAY
Snatch Cycle
Week 7
Pause Snatch
3 x 3 @ 75%, 3 x 3 @ 80%
Snatch High Pull
2 x 5 @ 60%, 3 x 5 @ 65%
WEDNESDAY
15 min to find a 2RM Box Squat
-then-
AMRAP 8 min
8 KBS @ 2/1.5pd
12 GHD Situps
THURSDAY
EMOM 12
1st min: 30s ME Single-unders
2nd min: 30s ME Double-unders
3rd min: 60s ME Triple-unders
*repeat a total of 4 times for 12 min of skill work*
-Conditioning-
25-20-15-10-5 reps of
Weighted Overhead Walking Lunges @45/25#
Wall Ball Shots @20/14#
Double-unders
FRIDAY
Partner WOD
AMRAP 25 min
8 Thrusters @155/105
6 Rope Climbs
12 Box Jumps@ 28”/24”
*Only one partner works at a time. Divide work however desired.
*Scored by total reps.
SATURDAY
Strongman Saturday
4×50’ Husafell stone carry
*If you succeed with a stone, you will attempt the next heavier stone.
-then-
3x Strongman Medley Sprint
For time:
1 50’ Husafel Stone Carry @ 190/170#
1 50’ Yoke Carry @ yoke+200/yoke+100)
1 50’ Prowler Push @ prowler+180/prowler+140
*You get three chances to record your best time. 60 second time cap per sprint.