SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Only one 11:30 AM class today
“1775”
AMRAP 60
17 Power cleans @ 135/85#
75 Air Squats
After each round break down your bar. Carry the bar 200m away. Put it down. Return and get one plate. Carry it to the same spot, 200m away. Put it down. Return and get the final plate. Reassemble your bar and begin the next round.
TUESDAY
Sprint & Agility
Week 5
10 min to find a 3RM Thruster (no racks allowed)
-then-
1 Round @ Warmup Pace
3 Thrusters @ 135/95#
Turn Around
40’-40’-80’ Shuttle Sprint
-then-
6 Rounds @ Sprint Pace
3 Thrusters @ 135/95#
Turn Around
40’-40’-80’ Shuttle Sprint
WEDNESDAY
12 Min to Find a 1RM Power Snatch
-then-
“Power Up 2.0”
For time:
10 Power Snatch @ 165/110#
5 Rope Climbs
Under the Bar
Over the Wall
8 Power Snatch
4 Rope Climbs
Under the Bar
Over the Wall
6 Power Snatch
3 Rope Climbs
Under the Bar
Over the Wall
4 Power Snatch
2 Rope Climbs
Under the Bar
Over the Wall
2 Power Snatch
1 Rope Climb
Under the Bar
Over the Wall
*Compare to Version 1.0 with Power Clean on Dec 18th 2015
THURSDAY
“Rowing Kalsu”
Row 100/80 cals
Every minute, starting at 0:00, perform 5 Burpees over the rower
*20 min cutoff*
*Gold: 4 Burpees
*Silver: 3 Burpees
*Bronze: 1 Burpee
You may not change scales once you begin. You either finish, DNF by not completing the required burpees each minute, or hit the time cutoff.
Compare to Jan. 7th 2015
-then-
15 Min to Find a 2RM Back Squat
FRIDAY
15 min to find a 1RM in the complex: Deadlift + Hang Power Clean + Push Jerk
-then-
“DT”
5 Rounds For Time
12 Deadlift @ 155/105
9 Hang Power Clean @ 155/105
6 Push Jerk @ 155/105
SATURDAY
AMRAP 6
8 Wall Ball Shots @ 20/14#
8 Hand Release Pushups
-rest 2 mins-
AMRAP 4
8 Hang Power Cleans @ 135/85#
8 Front Squats 135/85#
-rest 2 mins-
AMRAP 2
ME Double-unders