SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Overhead Squat Cycle
Week 1 of 8
10 x 5
Load: Use Approximately 75% of 1RM for all sets. Intent is to find a load that is tough but doable without misses, and use that load for all 10 sets.
TUESDAY
AMRAP 12
Buy-in: 20 Handstand Pushups
-then in remaining time-
20-sec L-sit hold
30 Double Unders
WEDNESDAY
“Partner Med Ball Olympics”
In teams of 2:
1600 m Medicine Ball Relay Run
50 Pullups Weighted with Med Ball
100 Partner Wall Ball Shots
200/150 Pushups Weighted with Med Ball
300 m Walking Lunges (only partner with Med Ball may lunge team forward)
100 m Sprint to finish
Med Ball @ 20/14#
**Only one partner works at a time.
THURSDAY
12 min to find a 1RM snatch + OHS
-then-
“Snatch DT”
5 RFT
12 Snatch Grip Deadlifts
9 Hang Power Snatch
6 Overhead Squats
**barbell @ 115/75 lb
FRIDAY
CrossFit Open WOD
16.2
SATURDAY
5 Rounds for max load (not for time):
5 Shoulder Press
2 Deadlifts
10 Chest to Bar Pullups