SUNDAY
Sunday Fun Day!
3pm Surprise WOD
MONDAY
President’s Day – Regular Schedule
Back Squat
3 sets x 5 reps @ add +10/+5 lb to last week
-then-
4 sets x 8 steps
Sandbag Walking Lunges @ AHAP
*Set 1 = Sandbag over left shoulder.
Set 2 = Sandbag over right shoulder…
TUESDAY
For time:
50 Straight-Leg Situps @ 20/14#
40 Kettlebell Swings @ 70/53#
30 Wall Ball Shots @ 20/14#
20 Burpees
15 Toes to Bar
5 Muscle-ups
Cutoff: 20 min
-then-
For Quality:
Pushup Challenge
WEDNESDAY
Shoulder Press
3 sets x 5 reps @ add +5/+3 lb to last week
-then –
AMRAP 8
4 Bar Muscle Ups
20 Double Unders
THURSDAY
Team Husafel Stone Carry Relay
-then-
For time:
800m Run
-rest 3 mins-
800m Run
-rest 3 mins
800m Run
FRIDAY
Deadlift 2 sets x 5 reps @ add +10/+5-10 lb to last deadlift Friday
-then-
Open WOD 17.1
SATURDAY
Skill Work on Handstand Pushups
-then-
5 Rounds
3 Wall Walk Complexes
20 Wall Ball Shots @ 20/14#