Sunday Fun Day!
*3 pm surprise WOD*
Coan Deadlift Program Week 3
*All percentages are calculated from your goal 1RM–not your current 1RM.
85% x 2
Every 90 seconds for 6 rounds:
70% x 3
1st min: 8 Stiff Leg Deadlifts @ moderate
2nd min: 8 Bent Over Rows @ moderate
15 minutes to find a 1 RM Thruster
OPEN WOD 12.5
3 Thrusters @100/65# (Scale: 90/55#)
3 Chest to Bar Pull-ups (Scale: Pullups or Ring Rows)
6 Chest to Bar Pull-ups
9 Chest to Bar Pull-ups
12 Chest to Bar Pull-ups
15 Chest to Bar Pull-ups
18 Chest to Bar Pull-ups
21 Chest to bar Pull-ups…
**This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
15 minutes practice on Handstand Pushups
20 Double Unders
5/3 Strict HSPU
30 bench press @ 95/55#
30 bench press @ 115/65#
30 bench press @ 135/75#
*All sets of 30 bench press are 10 close grip, then 10 normal grip, then 10 wide grip
*Partner 1 will complete the first series of row-bench press at the lightest weight while Partner 2 rests. Then Partner 2 will complete the same series while Partner 1 rests. The weight will then be increased and the sequence done again. After both athletes have done the entire round from 95/55 to 135/75, then they will return to the lightest weight and go through it one more time. Rower will be reset between each partner.
EMOM 28 minutes:
1st min: 1 Snatch @ heavy
2nd min: 2 Rope Climbs or 1 Legless Rope Climb
3rd min: 3 partner tire flips
4th min: 75m human wheelbarrow (partner).*
*Scaled course = 25m x 2
Back Squat Party
2 back squats
Start at 135/75# and go up by 10# every minute until 225/135#. After that go up by 5# per minute until you cannot complete the reps. Work with a partner. The first partner to fail becomes “all-time weight changer”.