SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Pullup Cycle
Week 2 Day 1
Overhead Squats Week 6 of 8
10 x 3
*Add 3-7% to your 10 x 4 load from last week.
TUESDAY
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Rest as needed, -then-
Challenge: 100’ sprint. Record best of three attempts.
WEDNESDAY
Pullup Cycle Week 2 Day 2
12 mins to find a 1RM Shoulder Complex:
1 Shoulder Press + 3 Push Press + 5 Jerks
-then-
AMRAP 6
2 Power Cleans
3 Push Press
5 Front Squats
*Load @ 1 RM of complex above.
*Cash-out: E2MOM for 5 rounds (10 min), 1 rope climb. Rx+ = legless.
*Compare Jan. 22nd 2014
THURSDAY
15 mins to find a 1RM Snatch
-then-
AMRAP 15
30 Double Unders
15 Knees to Elbows
5 Snatches @ 115#/75#
FRIDAY
Pullup Cycle Week 2 Day 3
-then-
8 Rounds for Total Reps
30-sec ME Deadlift @ 275/175#
30-sec rest
30-sec ME HSPUs
30-sec rest
30-sec ME Front Squat @ 185/125#
30-sec rest
*Scored by total reps
SATURDAY
Strongman Saturday Week 1
“Carry Me Home”
5 Rounds for Quality
2 x 50’ Overhead Carry @ 205/125#
100 m 1-Arm Farmer’s Carry (50m each arm) @ 140/90#
100 m Fireman’s Carry @ Choose your partner wisely