SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
” Strongman Triplet”
3 Rounds for Time:
400 m Sandbag Run @ 85/55#
200 m Pinch Carry @ 25#/15# bumper each hand
6 Power Cleans @ AHAP
Cutoff: 35 min
TUESDAY
Find a 1RM Front Squat
-then-
“Black Lung”
21-15-9
Thrusters @95/65#
Push Ups
Front Squats @95/65#
Pull Ups
Wall Balls @20/14#
Burpees
Cutoff: 20 min
WEDNESDAY
Find a 1RM Power Clean and Split Jerk
-then-
For time:
3 x 800 m Run
Rest 3 Minutes Between Efforts
THURSDAY
Skill Work on Bar Muscle Ups and Bar Rollovers
Challenge: Who can complete the most difficult and inventive combination of bar muscle ups, bar rollovers, and other pullup bar movements? Post a video of yours. Best male and female entries win a modest prize.
-then-
8 Rounds
-10 second static hollow hold hanging from pullup bar
-20 second rest
-10 second static hold with chin over pullup bar
-20 second rest
-10 second hold in bottom of dip of bar muscle up
-20 second rest
-10 second hold at top of dip of bar muscle up
-20 second rest
FRIDAY
Find a 1RM in the complex Power Snatch + Overhead Squat + 2 Push Press + Overhead Squat
-then-
For time:
75/60 Calorie Row
50 Power Snatches @ 75/55#
25 Lateral Bar-Over-Burpees
Cutoff: 15 minutes
SATURDAY
Every 90 seconds for 6 Rounds:
1st Interval: 4/2 Muscle-ups
2nd Interval: 3 Back Squats @ Heavy AF
3rd Interval: 10 Russian Kettlebell Swings @ 106/88#
*Start with moderate loads and increase load throughout the first 3 rounds as desired. Then stick with the same loads for the last 3 rounds. Scored by load used during last 3 rounds.