SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Pullup Cycle: Week 2 Day 1
Find a 1RM Snatch
-then-
“Isabel”
For time:
30 Power Snatches@ 135/95 lb
Time Cap: 10 min
TUESDAY
Pullup Cycle: Week 2 Day 2
-then-
Find a 3RM Back Squat
-then-
3 sets x 6 reps each leg, Bulgarian Split Squats
WEDNESDAY
100/75 Calorie Row
75 Thrusters @ 45/35#
50 Pullups
75 Wall Ball Shots @ 20/14#
100/75 Calorie Row
*Time Cap: 40 min
*Start at the exercise your coach assigns to you, and then complete the list of exercises in any order. You must complete all reps of an exercise before moving to the next exercise. You may not do both rows back to back.
Rx+: Wear a 20/15# Vest.
THURSDAY
Thursday Skill Day
Skill Work on Muscle-Ups
-then-
E1.5MOM for 12 Rounds
1-4 Muscle-ups, you choose the quantity and difficulty
FRIDAY
Pullup Cycle: Week 2 Day 2
-then-
AMRAP 12
8/6 Handstand Pushups
10 Lateral Box Jump Overs @ 20”/18”
SATURDAY
“Hard Labor”
Teams of 3
AMRAP 30
100/75 Cal Row
100 Power Cleans @ 135/95#
100/75 Cal Row
80 Push Jerks @ 135/95#
100/75 Cal Row
60 Front Squats @ 135/95#
100/75 Cal Row
40 Squat Clean Thrusters @ 135/95#