SUNDAY
Sunday Fun Day!
3 pm surprise WOD!
MONDAY
Bench Press
Week 3
12 min to find a 6 RM Bench Press
-then-
EMOM5
6 reps @75% of 6 RM
-then-
Front Squat 3 sets x 5 reps
*Try to meet or exceed your top weight from last Monday for all sets.
TUESDAY
10 x 40m Hill Sprint
WEDNESDAY
“Joshie” for quality, not time:
3 rounds:
21 Dumbbell Squat Snatch, right arm @ 40#/30#
21 L-Pullups
21 Dumbbell Squat Snatch, left arm @ 40#/30#
21 L-Pullups
*40 minute cutoff
*All pullups are prone-grip, hands outside shoulders.
THURSDAY
“The Chief”
In 3 min complete as many rounds as possible of:
3 power cleans @ 135/95#
6 pushups
9 squats
Perform a total of 5, 3-minute rounds, resting 1 minute between each round.
FRIDAY
“Rowing Kalsu”
Row 100/80 cals
Every minute, starting at 0:00, perform 5 burpees over the rower
*20 min cutoff*
Gold: 4 burpees
Silver: 3 burpees
Bronze: 1 burpee
You may not change scales once you begin. You either finish, DNF by not completing the required burpees each minute, or hit the time cutoff.
Compare to July 14, 2016
SATURDAY
12 min of skill work on handstand pushups
-then-
10-9-8-7-6-5-4-3-2-1 HSPUs
1-2-3-4-5-6-7-8-9-10 Back Squat @ 185/125#
*No racks allowed at Rx and Gold levels.
*20 min Cutoff
Gold
3-3-3-3-3-3-3-3-3-3 HSPUS
10-9-8-7-6-5-4-3-2-1 BS @ 165/115#
Silver
10-9-8-7-6-5-4-3-2-1 HS Flips + Pushup
1-2-3-4-5-6-7-8-9-10 BS @155/105#
*Racks Allowed
Bronze ( 55 reps of each)
10-9-8-7-6-5-4-3-2-1 Pushups
1-2-3-4-5-6-7-8-9-10 BS @135/85#
*Racks Allowed