SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Sprint & Agility
Week 8
- Sprint Warmup
- Drills on Sprint Mechanics
- 1x100m Hill Sprint @ Warmup Pace, Lying Prone Start
- 2 x 100 m, 2 x 80 m, 2 x 60 m, 4 x 40 m Hill Sprint, Lying Prone Start
- Sprint Cooldown
TUESDAY
7 Rounds For Time
10 Thrusters @ 75/55#
8 Ring Pushups to Abmat target
-then-
Not for time, but within a 15-minute time limit:
10-8-6-4-2
Strict Pullups
Kroc Rows @ 90/65#
WEDNESDAY
In 15 min find a 3RM Sumo Deadlift
-then-
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
*20 min cutoff
THURSDAY
3 Rounds for Time:
30 right-leg step-ups @ 35/26# in left hand, front rack position, 20”/18-20” box
15 Power Cleans @ 135/95#
30 left-leg step-ups @ 35/26# in right hand, front rack position, 20”/18-20” box
10 Power Snatches @ 135/95#
FRIDAY
7 Rounds, not for time:
5 Sandbag Zercher Front Squats
5 Bench Press
*Work towards a 5RM in both exercises as you complete the workout. Use multiple sandbags if needed.
SATURDAY
*Rock Climbing at Hi-Point Climbing. Meet at gym at 7:30 AM
Snatch Party 4.0
EMOM Until Failure
1 Snatch
Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.
Compare to June 29th