SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Strict Handstand Pushup Cycle
Week 3 Day 1
-then-
AMRAP 15
25 Situps
50 Double-unders
25 Back Squats + 1 Push Press @ 75/55#
TUESDAY
Strict Handstand Pushup Cycle
Week 3 Day 2
-then-
Test 1RM Bench Press
(Bench Press Cycle starts next week!)
Warmup
E1.5MOM for 5 Rounds
10-6-4-2-1 Bench Press
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
-then-
E2.5MOM for 6 Rounds
1 Bench Press
WEDNESDAY
“Eva”
5 Rounds
800m Run
30 Kettlebell Swings @ 70/53#
30 Pullups
*Time Cap: 50 min
THURSDAY
6 Minute Row/Bike @ warmup pace
-then-
ROMWOD
FRIDAY
Strict Handstand Pushup Cycle
Week 3 Day 3
-then-
Partner WOD
AMRAP 15
Partner 1: 150m Farmer’s Carry @ 70/53# in one hand only
Partner 2:
AMRAP Cleans @ 205/135#
Scored by total Cleans.
SATURDAY
Snatch Party 5.0
EMOM Until Failure
1 Snatch
*Start at 110-125# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 2 times during the workout. The next time you miss after your 2nd and final reset, you are done.
*If your first reset occurs before 100# then you will reset the 20# and then use the fractional plates to take 2# increments thereafter. Failing to complete the lift within the minute is the same as missing the lift. Scored by heaviest load achieved.