SUNDAY
Sunday Fun Day!
3pm Surprise WOD
MONDAY
6 rounds (not for time)
2 x 50’ Log Carry
8 Unbroken Double Kettlebell Swings (Russian) @ AHAP
TUESDAY
In 4 Minutes:
Run 400m
15 Lateral Bar Over Burpees
AMRAP Power Cleans @ 135/95# in remaining time
-Rest 4 minutes-
In 4 Minutes:
Run 400m
10 Lateral Bar Over Burpees
AMRAP Power Cleans @ 155/105# in remaining time
-Rest 4 minutes-
In 4 Minutes:
Run 400m
5 Lateral Bar Over Burpees
AMRAP Power Cleans @ 185/125# in remaining time
*Scored by total power cleans.
WEDNESDAY
Front Squat & Bench Press Cycle Week 2
Front Squat
3 sets x 5 reps @ 90% of 5RM from last week
-then-
Bench Press
3 sets x 5 reps @ 90% of 5RM from last week
THURSDAY
Work up to your heaviest possible 50’ Farmer’s Carry using Farmer’s Carry Handles / Trap Bar from Blocks
-then-
100m Run
100m Farmer’s Carry @ 70#/53# each hand
100 Double Unders
500m Row
FRIDAY
“Barbara”
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.
SATURDAY
EMOM 30
Odd: 1 Snatch*
Even: 2/1 Muscle Ups
*Start with anything from the empty bar to 135#. Add 5-10 lbs each lift. If you miss, remove weight until you can reliably make the lift again. Rx = Make 12 or more of your 15 lifts. You get to choose the load, so it’s in your hands.