Sunday Fun Day!
3 pm Coach’s Choice WOD
Mock Weightlifting Meet at 5:15 PM!
Fall Sprint Week 2
Run 12 minutes
9 x 60 yd Sprint
Find a 5RM Bench Press
Tag Team WOD
5 Bench Presses @ 205/115#
8 Sandbag Hang Cleans @ 95/65#
Partner 1 completes a full round, then Partner 2 completes a full round. Alternate in this fashion for 20 minutes. Scored by rounds and reps completed.
*Once you choose a bench press load and the workout begins, you will not decrease the load during the workout. You will rest until you can move the load again. During Nasty Boys, do not use more than 90% of your 5RM Bench Press from today’s strength work.
1st min: 1 Legless Rope Climb
2nd min: 3 Tire Flips
3rd min: 5 Hang Power Clean and Jerks
4th min: 7 Back Squats
50 Power Snatches @ 95/65#
50 Front Squats @ 95/65#
50 Handstand Pushups
Scored by total reps.
Friends and Family Day – all classes
Sandbag Curtis P’s @ light sandbag
You do a Curtis P. Then your partner does a Curtis P. Repeat for 12 minutes. Score is total reps completed by the team.
*At the 3:00, 6:00, and 9:00 marks, run 200m.
Teams of 3
Goal: Accrue 100 Power Cleans as a Team as Quickly as Possible
Station 1: Power Cleans @ 155/105#
Station 2: Row 250/200 meters
Station 3: Goblet Squat Hold @ 35/26#
Rotate stations every time rower completes his row. Athlete must be in the Goblet Squat Hold for rowing and Power Cleans to proceed.
Time Cap: 25 minutes