SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Coan Deadlift Program Week 10
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
100% x 1
-then-
Speed Sets:
2 rounds of 60% x 3
*rest as needed between sets
Assistance Work:
EMOM 6
1st min: 8 Stiff-legged deadlifts @ moderate
2nd min: 15 Power Shrugs @ moderate
TUESDAY
EMOM 12:
1st min: 30s ME Single Unders
2nd min: 30s ME Double Unders
3rd min: 30s ME Triple Unders
*repeat a total of 4 times for 12 min of skill work*
-then-
“Megan”
21-15-9
Burpees
KB Swings @1.5/1.0 pd
Double-unders
Compare to May 13th 2015
WEDNESDAY
“Horton”
9 rounds for time with a partner:
9 Bar Muscle-ups
11 Power Clean and Jerks @ 155/105#
50-yard buddy carry
*Share the work with your partner however you choose with only one person working at a time.
*40 minute cutoff
THURSDAY
E2.5MOM for 6 rounds
Find a max in the complex 3 OHS + 1 OH lunge (right) + 1 OH lunge (left)
-then-
4 rounds (not for time):
2 x 25’ log carry
10 Goblet Squats @ moderate
10 Windmills @ moderate (5 ea side)
25’ Overhead Walking Lunges @ 45/35
FRIDAY
12 min to find a heavy Power Clean + Thruster
-then-
EMOM 9
5 Power Cleans @ 95/65#
5 Thrusters @ 95/65#
5 Bar-over Burpees
*Gold: EMOM 11, 4 reps of each movement
*Silver: EMOM 13, 3 reps of each movement, scale load as needed
*Scored by completion. Lowest scale used at any time during the workout is the level recorded.
SATURDAY
E2MOM for 5 rounds:
Hold an inverted hang for 15 seconds
-then-
5 Rounds for Time:
15 Hand Release Pushups
10 Hang Snatch @ 95/65#
5 Muscle-ups