SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
In 10 min find a 10RM Push Press
-then-
EMOM5
10 reps @70% of 10RM
-then-
25-15-10
Double Kettlebell Front Squat
Pullups
*Rx loads:
*Men:50 lb DBs or 53 lb KBs
*Women: 35-40 lb DBs or 35 lb KBs
*12 min time cap
TUESDAY
Partner WOD
Isabel + Karen + Grace
With only one partner working at a time perform
30 Power Snatches @ 135/95#
200 m Fireman’s Carry
150 Partner Wall Ball Shots @ 20/14#
200 m Fireman’s Carry
30 Power Clean and Push Jerks @ 135/95#
200 m Fireman’s Carry
*Fireman’s carry is 100 m for each partner.
WEDNESDAY
Every 75 Seconds for 30 minutes:
1st interval: 1 Back Squat @ heaviest possible
2nd interval: 1 Stone to Shoulder @ heaviest possible
3rd Interval:1 legless Rope Climb
4th Interval: 2 x 80’ human wheelbarrow slalom course
THURSDAY
15 min to find a 3RM hi hang snatch
-then-
“Flight Simulator”
Double Unders
10-20-30-40-50-40-30-20-10
*If you break your set before the specified number of reps, then you must re-start that set.
*Cash Out: 100 Landmine Rows @ Light
FRIDAY
12 min to find a 2 RM pause front squat (3 sec)
Conditioning:
Michael
3 RFT
800m Run
50 Hip Extensions
50 Situps
SATURDAY
Partner WOD
AMRAP 20
P1: 15/12 calorie row
P2: Max effort Toes to Bar/ Max effort Deadlift @ 315/205#
*Partner 1 rows for calories while Partner 2 does as many TTB as possible. When Partner 1 has completed 15/12 calories, the partners switch. Continue switching in this manner for 20 minutes. At 10 minutes into the workout the second exercise becomes Deadlift instead of TTB. Score is total team reps of TTB and deadlift.