SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Post-Cycle Test Max Pullups
-then-
“Diane”
21-15-9
Deadlift @ 225/155#
Handstand Pushups @ 2018 Open Standard
*Time cap: 12 min
TUESDAY
Pre-Cycle Test 1RM Back Squat
Warmup
E1.5MOM for 5 Rounds
5-4-3-2-1 Back Squat
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
-then-
E3MOM for 6 Rounds
1 Back Squat
Work up to a max.
-then-
2×12 (each leg)
Dumbbell Step-Ups @ As Heavy as Possible
*Use a 18-24” box, depending on your height.
WEDNESDAY
Find a 1RM Snatch
-then-
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats @ 95/65#
*Time Cap: 25 min
THURSDAY
Thursday Skill Day
EMOM 12
1st min: 5 GHD Situps + 10 Hip Extensions
2nd min: 1 Legless Rope Climb
3rd min: 40 Double-unders
-then-
Finisher:
1-2-3-4-5-6-7-8-9-10
Front Squats @ 65/55 lb
2×40’ Shuttle Sprint between each round
*Time Cap: 5 min
FRIDAY
With a partner, complete as many rounds as possible in 26 minutes of:
6 Deadlifts each @ 315/205#
9 Bar-Facing burpees, synchronized
9 Bar Muscle Ups, each
55 ft Partner Barbell Carry @315/205#
SATURDAY
“Zool”
Teams of 3
AMRAP 7:
50 Bench Press@ 135/85 #
50 Bench Press @ 155/105 #
AMRAP Bench Press @ 185/125 # (reps for score)
rest 3 minutes
AMRAP 7:
50 Hang Cleans @ 115/75 #
50 Hang Cleans @ 135/85 #
AMRAP Hang Cleans @ 155/105 # (reps for score)
rest 3 minutes
AMRAP 7:
50 Power Snatch @ 95/65 #
50 Power Snatch @ 115/75 #
AMRAP Power Snatch @ 135/85 # (reps for score)
*Scored by total reps of Bench Press at the heaviest load +Hang Cleans at the heaviest load + Power Snatch at the heaviest load
*Weight changes done on the clock. Same gender teams get one barbell per team. Mixed gender teams get two barbells per team.