SUNDAY
2:30 PM ROM WOD
3 PM Coach’s Choice WOD
MONDAY
Back Squat Week 8
Find a 1RM Back Squat
Warmup
E1.5MOM for 5 Rounds
5-4-3-2-1 Back Squats
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
-then-
E2.5MOM for 3 Rounds
1 Back Squat
-then-
E3.5MOM for 3 Rounds
1 Back Squat
-then-
*5 Minutes: Athlete’s Choice: Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates.
TUESDAY
Find a 1RM Hang Power Clean + Push Jerk
-then-
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell @ 155/105#
Compare to September 15th and June 7th, 2017.
*You must achieve at least 185/120# in the strength complex to attempt DT Rx.
WEDNESDAY
Skill Work on Handstand Walks and Inversions
-then-
“Balls Out”
AMRAP 20
20 Wall Ball Shots @ 20/14#
5 Med Ball Inch Worms
100’ Overhead Med Ball Lunges
20 Russian Kettlebell Swings @ 70/53#
THURSDAY
“Gail the Snail”
Partner AMRAP 40
Partner 1: Row for max meters in 2 minutes.
Partner 2: 5 L-Pullups, then rest the remainder of the 2 minutes while Partner 1 Rows.
Swap Partners every 2 minutes.
FRIDAY
Find a 3RM Thruster, no rack
-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#
*Compare to Aug. 29th 2017
SATURDAY
“Scooter”
With a partner
AMRAP 30
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
*Each partner must complete a full round before tagging the next partner.