SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Pullup Cycle Week 6
Day 1
-then-
“Nancy”
5 RFT
400 meter Run
15 Overhead Squats @ 95/65#
*Leaderboard spot will be reset and up for grabs!
TUESDAY
CrossFit Total
1 RM Shoulder Press
1 RM Back Squat
1 RM Deadlift
*Must perform a 200m sandbag zercher carry before beginning each movement (3 total)
*Leaderboard spot will be reset and up for grabs!
WEDNESDAY
Pullup Cycle Week 6
Day 2
2016 Masters Qualifier Event 3
AMRAP 15
55 Double-unders
12 CTB Pull-ups
5 Hang Power Cleans @155/105#
THURSDAY
Partner Chipper
800m run
100 Burpees
100 Russian Kettlebell Swings @ 2/1.5 pd
100 GHD Situps
100 Sandbag Thrusters @ moderate
50 Tire Flips
*Only one partner works at a time. All reps are split between two partners however desired, except the run and tire flips, which are a team effort.
FRIDAY
Pullup cycle Week 6
Day 3
-then-
In 5 minutes complete
40 Wall ball Shots @ 20/14#
Find a 3RM Hang Power Snatch in remaining time.
-then-
In 5 minutes complete
40 Wall ball Shots @ 20/14#
Find a 2RM Hang Power Snatch
-then-
In 5 minutes complete
40 Wallball Shots @ 20/14#
Find a 1RM Hang Power Snatch in remaining time.
*Scored by total of 3RM, 2RM, and 1RM Hang Power Snatch.
SATURDAY
Strongman Week 5
3 Rounds
15 Z-Press @ moderate
5 Tire Flips
1 Carry
*Carry alternates between 200m sandbag zercher carry, 2x50m atlas stone carry, and 2x50m log carry.