SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
“The Mooch”
AMRAP 9
3 Back Squats @ 225/155#
6 Pullups
9 Pushups
*Rx+: Don’t use a rack.
-Immediately after conclusion of AMRAP-
5 x 50m Hill Sprints
TUESDAY
15 minutes to find a 1RM in the complex:
1 Snatch + 2 Overhead Squats
-then-
15 minutes to find a 3RM snatch balance
WEDNESDAY
EMOM 28 min
1st min – 40s ME Handstand walk
2nd min – 2 Legless Rope Climbs
3rd min – 40s of Forward Rolls
4th min – Accrue 20s of L-sit
*Not a scored workout. Use today to refine technique and try new things.
THURSDAY
Find a max in the complex Clean + Power Clean
-then-
10-15-20-25-30
Hip Extensions
Situps
Russian Twists @ 70/53# KB
*18 min cutoff
FRIDAY
“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings @ 2/1.5 pd
SATURDAY
Partner Kelly
In teams of two:
5 Rounds
400 m run
30 Alternating box jumps @ 24/20”
30 Partner Wall ball shots @ 20/14 lb
*Both partners run the 400 m together each time.