SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
12 minutes to find a max effort Weighted Pushup
-then-
4 RFT
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
TUESDAY
15 minutes to find a 1RM in the complex:
4-Sec Pause Front Squat + Front Squat
-then-
20 minutes to find a 1RM Clean
WEDNESDAY
8 min of “Mary”:
5 Handstand Pushups
10 Pistols
15 Pullups
-rest 4 min-
8 min of “Cindy”
5 Pullups
10 Pushups
15 Squats
*Compare to July 27th
THURSDAY
10 minutes to find a max height Box Jump
-then-
Team Kelly
In teams of two complete the following work, divided between partners however desired:
5 Rounds
500m Row
30 Box Jumps @ 24/20”
30 Wall Ball Shots @ 20/14 lb
FRIDAY
EMOM 28 minutes:
1st min: 1 Log Carry, 50’
2nd min: 1 Stone to Shoulder
3rd min:1 Legless Rope Climb
4th min:75m Human Wheelbarrow
SATURDAY
E3MOM for 6 Rounds
3 Pause Overhead Squats (3-sec) @ heavy*
-then-
“Francy”
21-15-9
OHS @ 95/65#
Pullups
*Build to a 3RM by the 6th Round. Partner counts the 3 seconds, not the athlete.
*Compare to Jan. 8th 2016