SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Pullup Cycle
Re-Test Max Pullups
-then-
Week 1: Day 1
-then-
AMRAP 12
10 Chest to Bar Pullups
5 Snatches @ 135/85#
TUESDAY
“End of the Open” Dinner at Old Black Bear @ 7:30 PM
EMOM 10
10 Deadlifts @ 185/125
10 Pushups
-then-
5 x 40m Hill Sprints
WEDNESDAY
Pullup Cycle
Week 1: Day 2
-then-
Partner WOD
AMRAP 15
P1: Row for cals
P2: 100m Farmer’s Carry @ 70/50# each hand
*Scored by calories rowed. If the team’s weights are on the ground, rower may not row.
THURSDAY
Every 40 seconds for 15 Rounds:
1 Deficit Handstand Pushup
*Start easy and work towards a tougher and tougher deficit HSPU as you progress.
-then-
Partner WOD
AMRAP 20
3 Handstand Pushups
6 Sandbag Front Squats @ 95/65#
1 Tag Your Partner
*Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.
FRIDAY
Pullup Cycle
Week 1: Day 3
-then-
15-12-9-6-3
Power Clean @ 155/105#
Back Squat @ 155/105#
*Racks may be used for Back Squat during conditioning. Just kidding. I would never do that.
SATURDAY
Stone Load Ladder
Load 5 Stones of Descending Weight to Ascending Heights. Run the ladder at least 3 times at the heaviest loading possible for you.
After each run of the ladder, even warmup runs, perform 1 rope climb (off the clock)