SUNDAY
Sunday Fun Day!
*3 PM Surprise WOD*
MONDAY
Push Press
Week 3
12 min to find a Push Press
6RM
-then-
EMOM5
6 reps @ 70% of 6RM
-then-
Back Squat 3 sets x 5 reps
*If you trained back squat with us last Friday, try to meet or exceed your top weight from that workout for all sets.
TUESDAY
AMRAP 10
8 Deadlifts @ 225/155#
12 Box Jumps @ 24”/20”
-rest exactly 3 minutes-
One Max Effort 500 m Row*
*Leaderboard will be reset and up for grabs
WEDNESDAY
“Holbrook”
10 Rounds
5 Thrusters @ 115/75#
10 Pullups
100m Sprint
Rest 1 min
THURSDAY
Instruction on Stone to Shoulder and Turkish Getups
-then-
EMOM 20
Odd: 1 Stone to Shoulder
Even: 1 Turkish Getup
FRIDAY
12 minutes to find a 3 RM Hang Power Clean
-then-
“Nasty Girls”
3 RFT
50 squats
7 Muscle Ups
10 Hang Power cleans @ 135/95#
*25 min cutoff
SATURDAY
Indian Creek Greenway
Fun Run
Distances from 2k to 10k available for all ability levels