SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Classes at 11:30 and 4:00 PM
Find a max in the complex: Power Clean + 2 Thrusters
-then-
“Fran”
21-15-9
Thrusters @ 95/65#
Pullups
*Cutoff: 15 min
*We will repeat Fran the week of April 2nd for comparison, so record your score and how you scaled the workout.
TUESDAY
Find a 5RM Back Squat
WEDNESDAY
Find a 5RM Shoulder Press
-then-
EMOM 10
8 Toes to Bar + 8 1-arm Dumbbell snatch @ you choose the weight
*On DB snatch, use your left arm the first minute, your right arm the second minute, and so on.
THURSDAY
“Filthier 50”
For time:
50 Box Jumps @ 24”/20”
50 Ring Rows
50 Russian KBS @ 1.5/1 pd
50 Walking Lunge Steps
50 Situps
50 Hang Power Snatch @ 45/35#
50 Stiff-Legged Deadlifts @ 45/35#
50 Wall Ball Shots @ 20/14#
50 Burpees
50 Double Unders
*Cutoff: 35 min
FRIDAY
Deadlift Test 5RM
Find a 5RM Deadlift
SATURDAY
Skill Work on Muscle Ups
-then-
4 rounds for time:
5 Muscle Ups
10 Snatches @ 115/75#
15 Box Jump Overs @ 24/20#
*Cutoff: 25 min