SUNDAY
Closed for Easter
MONDAY
Strict Handstand Pushup Cycle
Week 1 Day 1
-then-
AMRAP 20
160’ Walking Lunge
25 Wall Ball Shots @ 20/14#
3 Stone to Shoulder @ 173/115
TUESDAY
Find a 1RM in the Complex: Power Clean + Push Jerk
-then-
“Grace”
For time:
30 Power Clean and Push Jerks @ 135/95#
*Time Cap: 10 min
WEDNESDAY
Strict Handstand Pushup Cycle
Week 1 Day 2
-then-
4 Rounds
400m Run
50 Squats
2 Rope Climbs
Time Cap: 25 min
THURSDAY
“Viking Clean 2.0”
Partner WOD
AMRAP 28
In teams of 2: Clean for max load while completing the required rowing.
Rules:
*One athlete rows while partner performs Clean. Partners must switch every 2 minutes. While one partner is rowing, other partner will work up to a heavy Clean and record his one heaviest successful Clean during the 2-minute interval. Then when that athlete gets on the rower, he/she must complete 400/350m within the 2-minute interval. If the athlete fails to complete the required meters, then his previous Clean does not count toward the team total.
FRIDAY
Strict Handstand Pushup Cycle
Week 1 Day 3
-then-
AMRAP 7
3-6-9-12…
Deadlift @ 245/165#
Chest to Bar Pullups
SATURDAY
Find a Max in the Complex:
5 Back Squats + 1 Behind the Neck Jerk + 3 Overhead Squats
-then-
3 Rounds:
Run 400m
15 Overhead Squats @ 95/65#
5 Pullups
10 Pushups
15 Squats
*Time Cap: 22 min
*Fun Fact: Each round of the workout is 1 round of Nancy + 1 round of Cindy.