2:30 pm ROM WOD
3 pm Coach’s Choice WOD
Classes @ 11:30 AM & 4:00 PM (open gym 12:30-3:30)
Find a 1RM Power Snatch + Overhead Squat
10 Evil Wheels
15 Power Snatches @ 105/70#
75 Double Unders
*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round
Pullup Cycle: Week 2 Day 1
Front Squat Party
EMOM until failure:
1 Front Squat
*Add 10# every minute for the first 5 weight changes. Then add 5# per minute thereafter until you cannot complete the rep. Miss a rep and you’re done.
Scaled: 95#/35# and use 5# increments throughout workout.
*Scored by heaviest load lifted.
Pullup Cycle: Week 2 Day 2
Find a 1RM Deadlift
1st 30 seconds: 3 Deadlifts @ 70% of 1RM from Today
2nd 30 seconds: Hold a Plank Position on the Floor
Skill Work on Pistols
E1.5MOM for 12 Rounds
2-10 Pistols (Alternating R/L)
*Scale difficulty up/down as needed.
Pullup Cycle: Week 2 Day 3
Whole Life Challenge WOD (All classes)
In 11 minutes:
-then in remaining time-
With the remainder of class find a 3RM in the complex Hang Power Clean + Push Press.
Find a 1RM Bear Complex
Unbroken Bear Complexes @ 165/110#
(Flight Simulator Rules)
*Time Cap: 12 mins