SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Re-test Max Pullups
*Prone grip, hands outside shoulders.
-then-
Pullup Cycle Week 4
Day 1
*During the entire pullup cycle you will not wear gloves, tape, napkins, Nintendo Power Gloves, Trojan Magnums, or any other hand protection for a short EMOM of strict pullups. You cannot be strong without strong hands. It doesn’t work that way.
-then-
Overhead Squat Cycle
Week 8 of 8
Find a 1 RM
TUESDAY
12 min to find a 1RM Pause Front Squat (3 sec)
-then-
3 RFT
5 Rope Climbs
20 Curtis P’s @ 75/55#
*During conditioning, each time you drop the bar from overhead after a Curtis P, perform 10 bar facing burpees. If you can put the bar down gently, no burpees required.
WEDNESDAY
Pullup Cycle Week 4
Day 2
-then-
AMRAP 20
24 Toes to Bumpers @ 95/65#
12 Kettlebell Swings @ 2/1.5 pd
6 Box Jumps @ 30”/26”
THURSDAY
15 minutes to find a 1RM in the complex:
Deadlift + Sumo Deadlift
*You must drop the bar after the first Deadlift and reset for a sumo Deadlift.
-then-
Run 1 mile.
Perform 100 burpees during the 1-mile run. You can break up the burpees however you wish.
*This is not as terrible as it sounds.
FRIDAY
Pullup Cycle Week 4
Day 3
E4MOM for 32 min (8 rounds)
Run 150m
3 Cleans @ 155/105#
10 Push Jerks @ 155/105#
SATURDAY
Friends and Family Day!
Bring your friends and family to try out a CrossFit workout!
AMRAP 7
10 Sit Ups
10 Push Ups
10 Ring Rows