SUNDAY
Sunday Fun Day
3 pm Surprise WOD
MONDAY
Bench Press
Week 6
15 min to find a 3RM Bench Press
-then-
EMOM5
3 reps @85% of 3RM
-then-
Front Squat
3 sets x 5 reps
*Try to meet or exceed your top weight from last Monday for all sets.
TUESDAY
For time:
50 Wall Ball Shots @ 20/14#
40 Knees to Elbows
30 Walking Lunges
20 Burpees
10 Kettlebell Snatches (5 ea side) @ 70/53#
5 Muscle-ups
*28 minute Cutoff
WEDNESDAY
Every 40 seconds for 15 rounds:
1 Handstand Pushup (difficulty scaled up or down as ability allows)
-then-
“Diane”
For Time:
21 – 15 – 9
Deadlift @ 225/155 lb
Handstand Push Ups
*Compare to July 23rd
THURSDAY
E2MOM for 10 Rounds
6 Front Squats @ 105/65#
9 Hang Power Cleans @ 105/65#
100 m run
Rest Remainder of 2-Minute Work Interval
*Scored by fastest and slowest work interval. (eg 1:02/1:24)
FRIDAY
5 rounds (not for time):
2 x 50’ Log Carry
1 Stone Load @ AHAP
50’ Left Side Farmer’s Carry @ AHAP
50’ Right Side Farmer’s Carry @ AHAP
*AHAP = as heavy as possible
SATURDAY
Find a 1RM in the complex:
Power Snatch + Hang Snatch
-then-
AMRAP 9
3 Power Snatch @ 135/85#
6 Chin-Ups
9 Back Squats @ 135/85#