SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Sprint Sprint Week 3
- Warmup
- Sprint Mechanics Drills
- 8 Minute Run
- 5 x 40m Hill Sprint
- Pro Agility Shuttle Face-Off Tournament
TUESDAY
AMRAP 17
12 Dumbbell/Kettlebell Thrusters
12 Toes to Bar
30 Double Unders
Rx Men: 50-53 lb Dumbbells or Kettlebells
Rx Women: 35-40 lb Dumbbells or Kettlebells
WEDNESDAY
Find a heavy single Sumo Deadlift
-then-
15 Sumo Deadlifts @ 275/175#
24 Chest to Bar Pullups
12 Sumo Deadlifts
18 Chest to Bar Pullups
9 Sumo Deadlifts
12 Chest to Bar Pullups
6 Sumo Deadlifts
6 Chest to Bar Pullups
Time Cap: 15 min
THURSDAY
Snatch Party 4.0
EMOM Until Failure
1 Snatch
Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.
Compare to Dec 10th 2016.
FRIDAY
Run 800m with a 25/15# Bumper
-then-
14 Rounds of:
5 Strict Pull-ups
4 Burpee Box Jumps @ 24/20”
3 Cleans* @ 185/125#
-then-
Run 800m with a 25/15# Bumper
Cutoff: If you haven’t begun the final run by 33 minutes, you must do so at that time.
*Power Clean or Full Clean is Allowed. Starfish Cleans and Split Cleans are not.
SATURDAY
“Carry Me Home”
5 Rounds for Quality
2 x 50’ Overhead Carry @ 205/125#
100 m 1-Arm Farmer’s Carry (50 m each arm) @ 140/90#
100 m Fireman’s Carry @ Choose your partner wisely