Our very own Jeff B. This photo says it all.
SUNDAY
Sunday Fun Day!
MONDAY
12 minutes to find a 3RM Deadlift
-then-
4 Rounds
Station 1:
5 Hurdle Jumps + Sprint
Station 2:
Two feet in speed ladder
-then-
7x 100 meter Hill Sprints
TUESDAY
Snatch Week 11
Snatch Pull + Snatch
[1+1] @ 75%, 3 x [1+1] @ 80%, [1+1] @ 85%, Work to a heavy set
-then-
Find 2RM Snatch Balance
WEDNESDAY
12 minutes to find a 1 RM Clean
-then-
AMRAP 10:
10 Burpees
20 Wall Ball Shots @ 20/14
*CF Mainsite WOD 6/1/15
THURSDAY
12 minutes to find a heavy Bear Complex
Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press
CONDITIONING:
14 minute AMRAP:
1 Bear Complex at 75% of above
150m Run
2 Bear Complex
150m Run
3 Bear Complex
150m Run
4 Bear Complex
150m Run
5 Bear Complex
150m Run
*Scored by total number of Bear Complexes. After you complete the round of 5 Bear Complexes, go back to 1 Bear Complex and start over
*Compare to Dec 30th 2014
FRIDAY
12 minutes dedicated instruction on Gymnastic Kip and Butterfly Kip
-then-
“Chelsea”
EMOM 30
5 pullups
10 pushups
15 squats
*When you can no longer complete the required work within the minute, you must stop. You may not skip a minute and then resume. Score is how many minutes you survive. Row a 200m penalty row for every minute of the 30 minutes you did not survive, beginning immediately.
SATURDAY
Final Strongman Saturday
15 minutes to find fastest Zigzag Farmer’s Uneven Carry
men @106 & 88#
female @70 & 62#
*score is fastest time
-then-
5 rounds not for time of:
1 Stone to Shoulder @ heaviest possible
1 Log Carry, heaviest possible @ 100’
1 Overhead Keg Carry, 50’ @ heaviest possible