SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Bench Press: Week 1
In 10 min find a 10 RM Bench Press
-then-
EMOM 5
10 reps @ 70% of 10 RM
-then-
Front Squat 3 sets x 5 reps
TUESDAY
AMRAP 17
50 Double-unders
20 Wall Ball Shots @ 20/14#
5 Hang Power Cleans @ 155/115#
WEDNESDAY
15 min to find a 1RM Split Jerk
-then-
“Helen”
3 RFT
400 m Run
21 Kettlebell Swings @ 53/35#
12 Pullups
*18 minute cutoff
THURSDAY
“McGhee”
AMRAP 30
5 Deadlifts @ 275/ 175#
13 Pushups
9 Box Jumps @ 24”/20”
FRIDAY
AMRAP 4
3 Rope Climbs
21 Thrusters @ 75 / 55#
-rest 4 min-
AMRAP 4
2 Rope Climbs
14 Thrusters
-rest 4 min-
AMRAP 3
1 Rope Climb
7 Thrusters
*Scored by total reps. If you aren’t confident you can do the first set of 21 Thrusters unbroken, then scale the weight back until you are.
SATURDAY
For time:
21 Kettlebell Snatches (left) @ 53/35
Run 200 m
21 Kettlebell Snatches (right) @ 53/35
Run 200 m
15 KBSN-L
Run 200 m
15 KBSN-R
Run 200m
9 KBSN-L
Run 200 m
9 KBSN-R
Run 200 m
*25 minute cut off