SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Pullup Cycle
Week 1 Day 1
-then-
Overhead Squats Week 5 of 8
10 x 4
Use the load you used for the 10 x 3 workout two weeks ago.
TUESDAY
15 mins to find a 2RM Back Squat
-then-
3RFT:
20 Kettlebell Swings @ 1.5/1.0 pood
15 Hang Power Cleans @ 95/65#
10 Box Jumps @ 24/20”
WEDNESDAY
Pullup Cycle
Week 1 Day 2
-then-
“JT”
21-15-9
Handstand Pushups
Ring Dips
Pushups
THURSDAY
For time:
Run 800m
2 Rounds
12 Thrusters @ 95/65
50 Double Unders
Run 400m
8 Rope Climbs
Run 800m
FRIDAY
Pullup Cycle
Week 1 Day 3
-then-
Deadlift Ladder 1…5 @ 80% 1RM
Pullup Ladder 1…10
Row/Bike Ladder
1…done
During a ladder the first minute you perform 1 rep. The second minute you perform 2 reps…and so on. You get to rest any portion of the minute after you have completed the required reps for that minute. The deadlift ladder stops at 5 minutes (5 reps). The pullup ladder stops at 10 minutes (10 reps). The row/bike ladder stops when you can no longer complete the required number of calories within the minute.
SATURDAY
Clean & Jerk Clinic @ 9 AM