SUNDAY
Sunday Fun Day!
3 pm Coach’s Choice WOD
MONDAY
Deadlift Week 3
Work Sets:
1 set x 2 reps @ 90%
Speed Sets:
E2MOM for 3 Rounds
3 reps @ 75%
Assistance Work:
EMOM 6
Odd: 8 Stiff-leg Deadlifts
Even: 8 Bent-over Rows
TUESDAY
Skill Work on Handstand Pushups
-then-
4 Rounds for Time:
400m Run
20 Handstand Pushups
Cutoff: 25 min
WEDNESDAY
EMOM 18
1st Min:4 Pistols + 12 DUs
2nd Min: 6 CTB Pullups + 8 Wall Ball Shots
3rd Min: 12 GHD Situps
THURSDAY
“Arnie”
21 Turkish Getups, Right
50 Swings
21 Overhead Squats, Left
50 Swings
21 Overhead Squats, Right
50 Swings
21 Turkish Getups, Left
Men: 65-75# Kettlebell or Dumbbell
Women: 50-55# Kettlebell or Dumbbell
Cutoff: 40 min
FRIDAY
Snatch Party 4.0
EMOM Until Failure
1 Snatch
*Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.
*Compare to May 4th 2017
SATURDAY
Indian Creek Greenway Fun Run
Distances from 2k-10k available.
*Coach will leave the gym at 9:00 am and drive to Indian Creek Greenway (Creekwood Park Entrance). You may meet at the gym before 9:00 am and follow the coach, or you may meet at the greenway at 9:10 am.