SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Bench Press
Week 5
12 min to find a 4RM Bench Press
-then-
EMOM5
4 reps @ 80% of 4RM
-then-
Front Squat
3 sets x 5 reps
*Try to meet or exceed your top weight from last Monday for all sets.
TUESDAY
Stone Loading: Load the heaviest atlas stone possible to a 40”/35” platform.
-then-
EMOM 15
1st min: 150 m Run
2nd min: 12 Ball Slams @ 10-40#
3rd min: 200m/150 m Row
*Your 150 m sprint ends by tagging the slamball you will use for the next minute. Slam balls will be lined up with heaviest ones closest to the entrance and lighter ones further away. Run hard and choose wisely
WEDNESDAY
8 RFT:
10 Jumping Lunges (5R/5L)
10 Dynamic Pushups to 45#/25# plates
20 Russian Twists @ 70/53# KB
25 min cutoff
THURSDAY
“Randy”
75 Power Snatches @ 75/55#
10 min cutoff
-then-
5 x 40 m Hill Sprints @ increasing intensity
FRIDAY
Halloween Party @ 6:30PM!
Find a 1 RM Back Squat
-then-
AMRAP 1 min
Back Squats @ 50% of 1RM.
*Best AMRAP score done in costume gets you entered to win a prize at the Halloween Party! If you sandbag the 1RM to win the AMRAP, I will lead us in a collective prayer that you suffer explosive diarrhea until Thanksgiving. Happy Holidays. -Jeff
SATURDAY
Find a 1RM Snatch
-then-
“Amanda”
9-7-5
Muscle Ups
Snatch @ 135/95#
*18 min cutoff