SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Find a 8 RM Push Press
-then-
EMOM 5
8 Push Presses @ 70% of 8RM
-then-
For time:
30 Power Cleans @ 185/125 lb
*15 min time cap. If you can do even one power clean at the Rx load, you will use the Rx load and record total reps completed in the 15 min.
TUESDAY
In 7 minutes
Run 800m
AMRAP Jumping Lateral Air Squats in remaining time
In 5 minutes
Run 400m
AMRAP Ring Rows or Bar Rows in remaining time
In 5 minutes
Run 400 m
AMRAP Jumping Lateral Air Squats in remaining time
*Scored by total reps completed after runs.
WEDNESDAY
EMOM 28 min
1st min: Inverted Hang to Back Lever
2nd min: 8 GHRs
3rd min: ME Handstand Walk
4th min: ME L-sit hold
THURSDAY
Every 40 seconds for 15 rounds
1 Deficit Handstand Pushup (or scaled version)
*Start easy and work towards a tougher and tougher deficit HSPU as you progress.
-then-
Conditioning:
10-9-8-…-1
Box jumps @28”/24”
CTB pullups
Handstand pushups
*25 min cutoff
*All box jumps are step-down
*Compare to Jan. 20th 2015
FRIDAY
5-5-5-5-5
Back Squat
Cash Out: Zercher carry a heavy sandbag 200 m.
SATURDAY
Viking Raid!!
*Come in and plan to get wet and sweaty*