SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Spring Sprint Week 5
Challenge:
1-Minute Partner Row
Rest 1 Minute
1-Minute Partner Row
Rest 1 Minute
1-Minute Partner Row
*Each partner pulls on the rower exactly 5 times before swapping. Scored by most calories earned in your team’s best 1-minute interval. If you let go of your rower handle and let it slap into the rower at any time, perform 20 burpees during your minute of rest.
-then-
9 Rounds
2 x 30 yd Shuttle Sprint
Rest 90 seconds
TUESDAY
Find a 1RM Dumbbell Power Snatch
-then-
2017 CrossFit Regional Event 2
21-15-9
Dumbbell power snatches, alternating arms @ 80+/55+ lb
Ring dips
Time cap: 15 minutes
WEDNESDAY
AMRAP 25
15/12 Cal Row
25 Double Unders
5 (Power Clean + Front Squat)*
*Choose your implement each round for Power Clean + Front Squat:
- Sandbag @ ~95/65#
- Atlas Stone @ 105-112/ 70#
- Keg @ ~105/65#
THURSDAY
Skill Work on Split Jerk
-then-
Find a 1RM Split Jerk
FRIDAY
Every 40 seconds for 15 Rounds:
1 Handstand Pushup
*Add difficulty to your HSPU or scaled variant each round.
-then-
Partner WOD
AMRAP 20
3 Handstand Pushups
6 Box Jump Overs @ 24”/20”
1 Tag Your Partner
Rx+: Strict HSPU
Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.
SATURDAY
“Tommy V”
21 Thrusters @ 115/75
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
Time cap: 30 min