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