SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Strict Handstand Pushup Cycle
Week 2 Day 1
-then-
AMRAP 15
50’ Handstand Walk
15 Burpees
30 Pistols, alternating
TUESDAY
For time:
800m Single-Arm Barbell Farmer’s Carry @ 45/35#
31 Toes to Bar
31 Pushups
31 Front Squats @ 95/65#
400m Single-Arm Barbell Farmer’s Carry @ 95/65#
31 Toes to Bar
31 Pushups
31 Hang Power Cleans @ 135/95#
200m Single-Arm Barbell Farmer’s Carry @ 135/95#
*Time Cap: 40 min
*Barbell Farmer’s Carry will be done by holding the bar with only one hand at a time, and that hand will be placed in the center of the barbell. If any part of your bar or bumpers touch the ground, you must stop. No dragging, rolling, or other kinds of weak sauce will be allowed.
WEDNESDAY
Strict Handstand Pushup Cycle
Week 2 Day 2
-then-
E2.5MOM for 8 Rounds
8 Back Squats
*Start first round with 0-135 lb (your choice). Work up to an 8RM. If you find your 8RM early, back off 15% and keep working.
Homework:
50 GHD Situps, throwing a med ball back and forth to a partner.
(50 GHD situps each partner)
THURSDAY
For time:
400m Team Log Carry
*You must complete Team Log Carry to participate in Obstacle Course.
-then-
Obstacle Course
10 Rounds for Time:
2 Zercher Squats @ 225/145#
2 Bound in/out of the tires
1 Over the 4′ wall
1 Crawl Under the Barbell
1 Roll over the Pullup Bar
Cash out: 1 rope climb (15′)
If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.
FRIDAY
Strict Handstand Pushup Cycle
Week 2 Day 3
-then-
Partner WOD
“Legion of Doom 2018”
AMRAP 20
4 Handstand Pushups (2018 Open Standard)
6 Box Jump Overs @ 24”/20”
1 Tag Your Partner
Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.
SATURDAY
Teams of 3
“Buddy Bag 2.0”
For time:
800m Run
6 Rope Climbs
20 Power Snatches @ 115/75#
800m Run
9 Rope Climbs
30 Power Snatches @ 115/75#
800m Run
12 Rope Climbs
40 Power Snatches @ 115/75#
*Teams will be assigned a light sandbag. After the workout starts, the sandbag must be carried by a teammate at all times. Trade it between teammates however you desire. If it touches the ground, all teammates immediately owe 20 Burpees. The sandbag will go on every run and be held by someone during every Rope Climb and Power Snatch. During Rope Climb and Power Snatch, sandbag will be supported by a standing teammate (not sitting, not squatting, not lying) either across the arms or shoulder(s). If you try to find a way to cheat the rules on supporting the sandbag, your team will pay the burpee penalty. Teams must all arrive at a station before anyone can begin work at that station (you gotta stay together).