SUNDAY
Sunday Fun Day!
3 pm surprise WOD!
MONDAY
10 min to Find a 5RM Push Press
-then-
EMOM5
5 reps @80% of 5RM
-then-
Back Squat
3 sets x 5 reps
*Improve your loads from last Monday.
TUESDAY
12 min to find a 4RM 2” Deficit Deadlift
-then-
3 RFT
400 m Run
15 Deadlifts @ 225/155#
*20 min cutoff
Cash Out (off the clock): Zercher Carry a crushing sandbag 200 m.
WEDNESDAY
Tabata:
*NTG Pushups
Wall Ball Shots @ 20/14#
Pullups
Calorie Row
Kettlebell Snatch @ 53/35#
*Each pushup will touch your nose and nipples to the ground at the same time.
THURSDAY
12 min to find a 1RM Snatch.
AMRAP 20
125 Double Unders
25 Snatches at 75/55#
100 Double Unders
20 Snatches @ 95/65#
75 Double Unders
15 Snatches @ 115/75#
50 Double Unders
10 Snatches @ 135/85#
*If you can complete one round Rx or Gold, then you get to stop before 20 min, and your score is your time.
FRIDAY
In 15 min find a 1 RM in the complex:
Clean + 2 Front Squats
-then-
“Elizabeth”
21-15-9
Power Cleans @ 135/95#
Ring Dips
*20 min cutoff
*Compare to Dec. 12th 2015
SATURDAY
7 sets x 3 reps
Split Jerk
*Score is lightest and heaviest set completed