SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Sprint & Agility
Week 2
AMRAP 1 min
Front Squat @ 205/140#
-then-
-Sprint Warmup: 200m Backward Run + 200m Skip
-2x 80m Hill Sprint @ 80%, 90% effort
-7x 80m Hill Sprint
-Cooldown:300m Walk, 6 Backward Lunges every 50m
-4 min of static stretching: Kneeling Half Split
TUESDAY
10 minutes to find a 5RM Bench Press
-then-
AMRAP 5 min
10 Bent-over Rows @ 135/85#
3 Strict Pullups w/ Tempo 40 X 2
-then-
10 minutes to find a 2 RM Bench Press
Cash Out:
-50 Partner Transverse Slam Ball Throws (25 ea side) @ 10#
*Throw the ball at your partner like he invited you to a BBQ and then served you grilled tofu
WEDNESDAY
2x Partner Sandbag Move Challenge
-then-
For time:
10 Cleans @ 135/85#
20 Pushups
30 Deadlifts @ 135/85#
40 Double Unders
50 Kettlebell Swings @ 1.5/1 pd
60 Situps
70 Squats
THURSDAY
15 min to find a 2RM Snatch
-then-
“Amanda”
9-7-5
Snatch @135/95#
Muscle-ups
FRIDAY
5 Rounds For Quality
-8 Backward Lunges (4 ea leg) @ heaviest possible
-10 Lateral Box Jumps (5 ea side) @ high
-ME Partner Barbell Rows w/ Adduction
SATURDAY
15 minutes of instruction and practice on Handstand Walking
*Scaled options available for everyone*
-then-
3 attempts at a max effort handstand walk
-then-
10 rounds for time of
5 Russian Kettlebell Swings @heaviest possible
15 Double-unders