SUNDAY
Sunday Fun Day!
3 pm Coach’s Choice WOD
MONDAY
Snatch Cycle Week 4
Find a 3 RM Snatch
-then-
EMOM 15
1 Snatch @ 3 RM load
*Any time you fail two snatches in a row, you must reduce load by 10 lbs and continue.
TUESDAY
“Partner Hansen”
With a partner, and only one partner working at a time:
5 Rounds for Time:
30 Kettlebell Swings @ 70/53lbs
30 Burpees
30 GHD sit-ups
Cutoff: 35 min
WEDNESDAY
Front Squat & Bench Press Cycle Week 7
Re-Test your 5 RM Front Squat
-then-
Re-Test your 5 RM Bench Press
Compare to Week 1 on June 13th 2017.
THURSDAY
Find a 1 RM Sumo Deadlift
-then-
AMRAP 20
15 Sumo Deadlifts @ 135/95#
30 Double Unders
50m Run
50m Bear Crawl
FRIDAY
Skill work on Rope Climbs
Challenge: Can you perform a L-sit Rope Climb? Do it while holding some kind of weighted implement on your feet. Most difficult or inventive idea of the day with video evidence wins a prize. You must control the implement all the way up and down. No dropping the implement at any point.
-then-
AMRAP 15
150m Run
10 Push Press @ 115/75
1 Legless Rope Climb
SATURDAY
Work up to your heaviest possible 2×50’ Husafel Stone Carry.
-then-
4 rounds for time of:
400m Run
25 Wall Ball Shots @ 20/14#
*Cutoff 20 minutes