SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Pullup Cycle Week 5
Day 1
-then-
Partner Chipper
4 x 400 m Relay Run
50 Overhead Squats
100 GHD Situps to floor/12′ target
150 Double Unders
100 Box Jump Overs
*Work is shared between two partners however desired.
*Barbell @135/95#
TUESDAY
15 minutes instruction and practice on Handstand Walking
*Scaling options available for everyone*
-then-
AMRAP 12
15 Russian Kettlebell Swings @ 70/ 53#
30 sec Nose and Toes Handstand Hold
8 Ring Pushups
WEDNESDAY
Pullup Cycle Week 5
Day 2
-then-
30-1-20-1-10-1
Back Squat
*Scored by total load
THURSDAY
12 minutes to find a 1RM in the complex:
Power Snatch + 5 Snatch Grip Behind the Neck Push Press
-then-
Partner WOD
AMRAP 18
Partner 1: Row 200 m
Partner 2: Barbell work
Barbell Work changes every 6 minutes:
Go! – 5:59:
Power Snatch at 95/65#
6:00 – 11:59:
Power Clean @ 135/85
12:00 – 18:00
Deadlift @ 185/115
*Switch Roles every 200m.
*Score is total reps if barbell work. Must change weights on the clock. No staging weights. Rower will be reset for every 200m interval
FRIDAY
Pullup Cycle Week 5
Day 3
-then-
Yoke Carry a crushing load on your back for 30 ft
*Crushing Load = 130% – 150% of your Back Squat
-then-
“Annie”
50-40-30-20-10
Double Unders
Situps
*Leaderboard spot will be reset and up for grabs!
SATURDAY
Strongman Week 4
“Strongman Triathlon”
5 rounds not for time:
2 Stone to Shoulder
3 3-board Bench Press
Keg Push Press (AMRAP 20 sec)
*Compare to Feb 10th 2016