Training July 3rd – 9th

stone

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.

Workout Demo

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

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