SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
10 minutes dedicated instruction on Back Squatting and the two ways to spot a Back Squat.
-then-
Back Squat
Week 1 of 8
10 x 5 reps @ ~75%
TUESDAY
12 min to find a 1RM Split Jerk
-then-
AMRAP 20
15/12 cal Row or Bike
10 GHD Situps
8 Split Jerks @ 60% 1RM
WEDNESDAY
12 minutes dedicated instruction on Handstand Pushups
AMRAP 7
10/7 Pullups
8 Hang Power Cleans @105/70#
-Rest exactly 3 minutes-
-then-
AMRAP 7
10/7 Handstand Pushups
8 Deadlifts @195/120#
THURSDAY
5 rounds for quality, not time
5 Deadlifts
10 Box Jumps
15/10 Ring Dips
*Deadlift load and box height are athlete’s choice. You can go hard and challenge yourself or take it easy, depending on how you feel.
FRIDAY
E3MOM for 6 Rounds:
3 Pause Overhead Squats (3-sec) @ heavy*
-then-
“Francy”
21-15-9
OHS @ 95/65#
Pullups
*Build to a 3RM by the 6th Round. Partner counts the 3 seconds, not the athlete.
*Compare to Oct. 16th 2015
SATURDAY
20 min instruction on Stone to Shoulder and Turkish Getups
EMOM 20
Odd: 1 Stone to Shoulder
Even: 1 Turkish Getup