SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Overhead Squats Week 4 of 8
10 x 5
Load: Use the same load you used for the 10 x 4 squat workout two weeks ago.
TUESDAY
12 min to work up to a heavy 2” Deficit Deadlift
-then-
Partner Workout
AMRAP 15
P1: Row 15/12 cals
P2: 4 Deadlifts @ 315/205
ME step-down box jumps @ 24”/20”
*In this workout Partner 1 rows while Partner 2 tries to score box jumps. Partner 2 must first perform 4 deadlifts before starting box jumps. After “buying in” with 4 deadlifts each and every round, Partner 2 may score as many box jumps as possible in the remaining time it takes Partner 1 to finish the row. Athletes switch roles every time the row is completed. The partner on box jumps must stop scoring reps as soon as his partner’s row is completed. Score is total box jumps.
*Compare to March 3rd 2015
WEDNESDAY
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings @ 2/1.5 pd
THURSDAY
Every 75 seconds for 30 min
1st Interval: 1 Log or Husafel Stone Carry, 50’
2nd Interval: 1 Front Squat, heavy
3rd Interval:1 Rope Climb
4th Interval: 100m run & Over the Wall
*Rx+: legless Rope Climb
FRIDAY
CrossFit Open Workout
16.5
SATURDAY
“The Sprints are Back”
8 Rounds:
5/3 cal Row
100’ Sprint
3 Power Cleans @ 165 / 110 lb
100’ Sprint
Rest as directed between rounds.