SUNDAY
Sunday Fun Day!
3 pm Coach’s Choice WOD
MONDAY
Deadlift Week 4
Work Sets:
1 set x 2 reps @ 95%
Speed Sets:
E2MOM for 3 Rounds
3 reps @ 70%
Assistance Work:
EMOM 6
Odd: 8 Stiff-leg Deadlifts
Even: 8 Bent-over Rows
TUESDAY
“Nate”
AMRAP 20
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings @ 2 pd/ 1.5 pd
WEDNESDAY
Find a 3 RM Thruster from the Ground
-then-
AMRAP 12
18-15-12-9-6-3
Thrusters
Burpees
If you complete the ladder within 12 minutes, you are done. Your score is your time. If you do not complete it, your score is your # of reps.
*Thrusters increase in weight each round:
18: 95/65#
15: 115/75#
12: 135/85#
9: 165/110#
6: 185/120#
3: 205/135#
THURSDAY
“Jerry”
Run 1 mile
Row 2K
Run 1 mile
Time cap: 30 min
FRIDAY
E2MOM 10 Rounds
2 Back Squats
-then-
“Angry Weekend”
For time:
100 Front Rack Lunges (50R / 50L) @ 95/65#
Every time you drop the bar or otherwise stop lunging for 5 seconds or more, perform 10 Chest to Bar Pullups.
Time Cap: 20 min
SATURDAY
Find a 3 RM in the Complex Hang Power Clean + Push Press
-then-
AMRAP 10
8 Hang Power Clean + Push Press @ 75/55#
12 Box Jumps @ 20/18”