SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Bench Press: Week 2
Find 8 RM Bench Press
-then-
EMOM 5
8 Bench Presses @ 70% of 8 RM
-then-
Front Squat
3 sets x 5 reps
*Try to meet or exceed your top weight from last Monday for all sets
TUESDAY
Partner Kelly
In teams of two:
5 rounds:
400 m Run
30 Box Jumps @ 24″/20″
30 Wall Ball Shots @ 20#/14#
*30 minute cutoff
*Both Partners run the 400 m together each time. Box jumps and WBS are partitioned however desired between partners
*Compare to Oct. 15th, 2015
WEDNESDAY
15 minutes to find a 5RM Overhead Squat
-then-
2010 CrossFit Games Southeast Regionals Event 4
For Time:
500 m Row
25 Lateral Burpees over an ABMAT
500 m Row
25 Lateral Burpees over an ABMAT\
*12 minute cutoff (trainer/athlete style)
THURSDAY
“Strongman Triplet”
3 rounds for time:
400 m Sandbag Run @95#/65#
200 m Pinch Carry @ 25#/15# bumper each hand
6 Stone to Shoulder @ 173#/112#
*30 minute cutoff
FRIDAY
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings at 2 pd/1.5 pd
SATURDAY
“Obstacle Course”
10 rounds for time:
1 Tire Flip @ heavy
2 Over the Plyo Box @ 24″/18″
1 Over the 4′ Wall
1 Crawl Under the Barbell
1 Roll over the Pullup Bar
Cash Out: 1 Rope climb @15′
*If you are confused, don’t worry. Your coach will make everything clear and help you practice each part.