Sunday Fun Day!
*3 pm surprise WOD*
Back Squat Cycle
Week 2 of 8
10 x 4
Load: Add 3-7% to last week’s 10 x 5 load. Choose the statement below that best describes your workout last week.
Last week I could not complete the work at the prescribed %. I had to reduce the weight, or I had several missed lifts: Add 3%
Last week was really tough. Almost didn’t make it, but I finished the work without any missed lifts: Add 5%
Last week was tiring but I completed it without a problem: Add 7%
In 3 min complete as many rounds as possible of:
3 power cleans @ 135/95#
*Perform a total of 5, 3-minute rounds, resting 1 minute between each round.
50’ Bottom’s Up Kettlebell Walk (50’ x each hand) @ heaviest possible
50’ Farmer’s Carry @ heaviest possible
AMRAP 15 min
Partner 1: 100m Farmer’s Carry with 50+ lb/35+ lb each hand
Partner 2: ME Row for calories
* Swap roles every time the farmer’s carry is complete. Scored by total team calories.
* Compare to Dec. 5th 2014
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*
1st Min: 3 Bench Press
2nd Min: 3 Sumo Deadlifts
3rd Min: 8 Med Ball GHD Situps
*Start with moderate loads and increase load throughout the first 4 rounds as desired. Then stick with the same loads for the last 4 rounds. Scored by load used during last 4 rounds.
15 min to find a 1RM Snatch
3 Toes to Bar
3 Power Snatch @ 105/70#
*Score is total number of reps