SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Coan Deadlift Program Week 5
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
80% x 3 x 3
-then-
Speed Sets:
Every 120 seconds for 3 rounds:
65% x 3
Assistance Work:
EMOM 6
1st min: 8 Straight Leg Deadlifts @ moderate
2nd min: 8 Bent Over Rows @ moderate
TUESDAY
For time:
Run 1 mile
50/35 pushups
40 pullups
30 dumbbell hang squat cleans @ 45# each hand / 35# each hand
WEDNESDAY
15 minutes of dedicated instruction on Snatch
-then-
Snatch
5-3-3-1-1-1
Scored by total load.
THURSDAY
12 minutes to find a heavy pause Back Squat (3-second pause)
-then-
3 rounds for time:
200m run
30 Double-unders
15 Toes to Bar
FRIDAY
“Elizabeth”
21-15-9
Power Cleans @ 135/95#
Ring Dips
-Rest 3 min-
“½ Karen”
75 Wall Ball Shots @20/14#
Compare to Aug. 12, 2015
SATURDAY
Rock Climbing in Chattanooga, TN
Leave @ 7:30 AM from CFI
9 AM Class:
31 Heroes, Partner Style
AMRAP 31 min
8 Thrusters @155/105
6 Rope Climbs
11 Box Jumps@ 30”/24”
Only one partner works at a time. Divide work however desired.
Scored by total reps.