SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Sprint & Agility
Week 7
- Sprint Warmup
- Drills on Sprint Mechanics
- 1x100m Hill Sprint at warmup pace
- 2 x 100m, 3 x 60m, 4 x 40m Hill Sprints at sprint pace
- Sprint Cool down
TUESDAY
Team Power Linda
10-9-8…-1
Deadlift @ 150% Bodyweight
Bench Press @ Body Weight / 80% Body Weight
Power Clean @ 75% Body Weight
*You will form teams of three athletes. You will prioritize helping your teammates ahead of improving your own time. Each team gets two barbells, a rack, and a bench. You will setup one deadlift bar and one bar for bench press/ power clean. Spot, change weights, and reposition barbells as needed. If your spotter puts his hands under your barbell during bench press, even if not touching it, then you must repeat the rep.
WEDNESDAY
“Helen”
3 RFT
400m Run
21 Kettlebell Swings @ 53/35#
12 Pullups
-then-
Pick one of six sandbags and complete 20 sandbag zercher front squats. Use as many sets as needed. Two athletes may help you load the sandbag. Available sandbags:
- Everest
- Kilimanjaro
- McKinley
- Fuji
- Ranier
- St. Helens
The sandbags have names because their weights don’t matter. They are sandbags and do not conform to the rules of barbells. So don’t worry about how much they weigh.
THURSDAY
“White”
5 rounds for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges @ 45/25#
400m Run
FRIDAY
Every 40 seconds for 15 rounds
1 Handstand Pushup (or scaled variation)
-then-
“Diane”
For Time:
21 – 15 – 9
Deadlift @ 225/155 lb
Handstand Push Ups
SATURDAY
“Carry Me Home 2.0”
5 Rounds for Load
50’ Yoke Carry @ Crushing
100m 1-Arm Farmer’s Carry (50m each arm) @ All the groceries in one trip
100m Fireman’s Carry @ Choose your partner wisely