SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
“Front Squat Lynne”
5 Rounds for Max Reps
Front Squat @ Body Weight
Strict Pullups
*You have 15 seconds to begin pullups after front squats. Then you may rest as needed between rounds.
TUESDAY
15 min to find a 1RM Snatch
-then-
“Isabel”
30 Snatches for time @ 135/95 lb
*power or full Snatch acceptable during Isabel
*Leaderboard spot will be reset and up for grabs!
WEDNESDAY
“Partner Nukes”
**One partner works at a time**
In 8 min
Run 4 x 400 m (switch partners every 400 m)
AMRAP Deadlift @ 315/175 lb in remaining time
In 10 min
Run 4 x 400 m (switch partners every 400 m)
AMRAP Power Clean @ 225/145 lb in remaining time
In 12 min
Run 4 x 400 m (switch partners every 400 m)
AMRAP Overhead Squats @ 135/95 lb in remaining time
THURSDAY
10-min to find a heavy 3-Rep Back Squat.
-then-
E2.5MOM for 4 rounds
200m Row
5 Box Jumps @ 28/24”
-then-
E2.5MOM for 4 rounds
200m Run
5 Box Jumps @ 28/24”
FRIDAY
12 min to find a 1RM Push Jerk
-then-
“Helen”
3 RFT
400m Run
21 Kettlebell Swings @ 53/35#
12 Pullups
*Leaderboard spot will be reset and up for grabs!
SATURDAY
Clean & Jerk Clinic II
@9AM with Brent