Sunday Fun Day!
*3 pm surprise WOD*
Sprint & Agility
AMRAP 1 min
Back Squat @ 225/155#
-Sprint Warmup: 400m Skip
-2x 50m Hill Sprint @ 80%, 90% effort
-8x 50m Hill Sprint
-Cooldown:300m Walk, 5 Air Squats every 50m
50 Chest to Bar Pullups
60 Snatches @ 95/65#
70 Toes to Bar
50 Press + Behind the Neck Press @ 95/65#
*Only one partner works at a time.
12 min to find a 5RM Deadlift w/ Prone, Hook-Grip
In 3 min complete as many rounds as possible of:
3 power cleans @ 135/95#
Perform a total of 5, 3-minute rounds, resting 1 minute between each round.
Bench Press Party
EMOM Until Failure
1 Bench Press
*Start at 150/100# less than your 1RM bench press, or the empty bar, whichever is greater. Add 5# every minute. When you miss, you’re done.
Cash Out After the Party: 100 Kroc Rows (50 ea arm) @ 90/65# Dumbbell
In 4 minutes complete
30 Wallball Shots @ 20/14#
AMRAP Hang Power Snatch @ 115/75#
In 5 minutes complete
40 Wall ball Shots @ 20/14#
AMRAP Hang Power Clean and Jerk @ 115/75#
In 6 minutes complete
50 Wall ball shots @ 20/14#
AMRAP Deadlift @ 115/75#
*Scored by total reps of barbell work completed.
12 min to find a 1RM Pause (3-sec) Front Squat
30s ME Double-unders
30s ABMAT Situps
30s ME Kettlebell Swings @ 1.0/1.5 pd
*This is a 21-minute workout.