SUNDAY
Sunday Fun Day
3 pm Coach’s Choice WOD
MONDAY
Fall Sprint Week 1
Run 12 minutes
-then-
9 x 40 meter Hill Sprints
TUESDAY
“Barbara”
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.
*Time cap: 40 min.
WEDNESDAY
Find a 6RM Double Kettlebell or Double Dumbbell Front Squat
-then-
Tag Team WOD
“Bushwhacker”
AMRAP 15
P1 completes:
12 Double Kettlebell Front Squats
P2 completes:
12 Double Kettlebell Front Squats
10 Partner Plank Burpees
*Rx load: 53/35# kettlebell each hand or 55/40# dumbbell each hand.
THURSDAY
Find a 1RM Power Clean
-then-
7 RFT
11 Deadlifts @ Bodyweight
100 meter Sprint
*Time cap: 15 min
FRIDAY
“Pump House”
15-12-9-6-3
Strict Ring Dips
Strict Pullups
200 meter run after each round
SATURDAY
“Hard Labor”
Teams of 3
AMRAP 30
100/70 Cal Row
100 Power Cleans @ 135/95#
100/70 Cal Row
80 Push Jerks @ 135/95#
100/70 Cal Row
60 Front Squats @ 135/95#
100/70 Cal Row
40 Squat Clean Thrusters @ 135/95#