SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Snatch Cycle Week 2
Find a 3 RM Hang Snatch
-then-
Every 50 seconds for 15 rounds
1 Hang Snatch @ 3 RM load
TUESDAY
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.
**Bumper must be placed neatly back on the stacks next to the wall after each run.
WEDNESDAY
Press Cycle Week 5
18 Minutes to Find a 5 RM Front Squat
-then-
18 Minutes to Find a 5 RM Bench Press
Homework:
50 Strict Pullups or Ring Rows. If you are close to a pullup but not quite there, do 7 pullup negatives and then 40 ring rows.
THURSDAY
Find a 3 RM in the complex
Hang Power Clean + Push Press
-then-
AMRAP 15
6 Hang Power Clean + Push Press @ 95/65#
6 Suitcase Deadlifts Right @ 95/65#
6 Suitcase Deadlifts Left @ 95/65#
1 Rope Climb
FRIDAY
In Teams of 2:
AMRAP 40
Row for max meters
One partner rows at a time. Other partner rests. After trading with your partner, you must row for a minimum of 1 minute and a maximum of 4 minutes. Within those bounds, trade partners whenever you want.
SATURDAY
Find a 5 RM Deadlift
-then-
“Optimus Prime”
AMRAP 7
Wallball Shots @ 20/14#
*Every minute on the minute, starting at 0:00, perform 5 Deadlifts, unbroken @ 225/155#
Scored by total number of wallball shots.