SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Overhead Squats 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%
TUESDAY
12 Minutes of dedicated instruction on Handstand Pushups
-then-
Partner WOD
AMRAP 20
10/8 Cal Row
20 Situps (partner anchored)
6/4 Handstand Pushups
**Rx+: 9/5 Strict HSPU per round
**Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.
WEDNESDAY
Snatch + Snatch Balance
15 minutes to find a 1RM in the complex
-then-
Parner WOD
200m run
25 Power Snatches
200m run
25 Overhead Squats
200m run
25 Power Cleans
200m run
25 Thrusters
200m run
Barbell @ 115/75#
**Run together with your partner. Barbell work is done with only one partner working at a time. Your team owes 25 reps of each movement. Divide them between partners as desired.
THURSDAY
“Strongman Triathlon”
5 rounds, not for time:
2 Stone to Shoulder
3- 2 Board Bench Press
Keg Push Press (AMRAP 20 sec)
-then-
Challenge: Carry the Husafel stone 50′. If 50′ is easy, how far can you carry it in 1 minute?
FRIDAY
CrossFit Open Workout
16.3
SATURDAY
Snatch Clinic II @ 9 am
Open Gym @ 10 am