Training April 10th – 16th

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SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Pullup Cycle Week 3

Day 1

Overhead Squats

Week 7 of 8

7 x 2

TUESDAY

12 minutes to find a 1 RM Front Squat

-then-

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

WEDNESDAY

Pullup Cycle Week 3

Day 2

AMRAP 20

Run 400 m

18 GHD Situps

6 Deadlifts @ 275/175#

** You must have a deadlift 1RM of 440+/250+ to use RX loads

THURSDAY

12 minutes to find a 1RM Behind the Neck Jerk

-then-

1 to 10 Lateral Bar Over Burpees

10 to 1 Behind the Neck Split Jerk @135/85#

FRIDAY

Pullup Cycle Week 3

Day 3

-then-

For time:

60 Wall Ball Shots

3 rounds of “Nancy”

40 Pullups

 SATURDAY

“Strongman Saturday”

Week 2

20 minutes practice with Strongman implements below

-then-

Strongman Press Medley

In 60 seconds complete:

1 Keg Press @ heavy

1 Axle Bar Press @ 165/105#

AMRAP Single Arm Dumbbell  Clean and Press @80/50# in remaining time

*Complete the medley 2 – 4 times

*Scored by total Dumbbell Clean and Press on your best run

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