Sunday Fun Day!
*3 pm surprise WOD*
Only 1 class at 4:00 PM
1 mile Run
200 Push ups
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
6 Rounds For Quality (not time or load)
3 Deficit Deadlifts (2”)
6 Strict Toes to Bar
8 Back Extensions
*If you did Murph yesterday:
1. You may not use more than 60% of your deadlift 1RM for deficit deadlifts.
2. You should cut the reps in half for TTB and Back Extensions.
3. You will do back extensions unweighted.
5 Rounds for Time:
100m Sandbag Zercher Carry @ moderate
Rest 1 min
Cash Out After Round 5:
15 Atlas Stone Back Squats @ 145/70#
*If you put down the sandbag or it drops below your collar bones, row an extra 100m each round it happens.
*Goal is to increase your load for every one of the 15 total sets
*After every barbell movement, shoulder an atlas stone once. Use a light stone after each Press, a moderate stone after each Push Press, and the heaviest stone you can move after each Push Jerk.
12 min to find a 1RM in the complex:
4-sec Pause Back Squat + Back Squat
*Try to improve on your max from May 17th.
Buy-in: 20 Handstand pushups
(3 min cap)
-then in remaining time-
20-sec L-sit hold
30 Double Unders
Clean Party 3.0
EMOM Until Failure
Start at 150/100# less than your 1RM clean, or the empty bar, whichever is greater. Add 5# every minute. You can miss a load once and then try the same load again at the top of the next minute. If you miss the same load twice, you’re done.