SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Back Squat Cycle Week 5 of 7
Warmup Sets
E1.5MOM for 5 Rounds
3 Back Squats
*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.
Working Sets
E3MOM for 6 Rounds
3 Back Squats
*Continue building to find your 3RM. Once you find your 3RM, reduce the weight by 15%, and continue doing 3 reps every round until all rounds are complete.
Accessory:
E3MOM for 3 Rounds
5 Good Mornings @ +5-10# from last week
TUESDAY
Find a 1RM Power Clean + Push Jerk
-then-
“Grace”
30 Power Clean + Push Jerks @ 135/95#
*Time Cap: 10 min
WEDNESDAY
Skill Work and Instruction on Bar Muscle Ups
-then-
EMOM 30
Even minutes: 1-4 Bar Muscle Ups
Odd Minutes: 20’ Knee Jump + Broad Jump
THURSDAY
Partner “Monti”
5 Rounds
50 Front Rack Step-ups @ 45/35#
15 Power Cleans @ 135/95#
50 Front Rack Step-ups @ 45/35#
10 Power Snatches @ 135/95
*Time Cap 45 min
-Partner 1 does the entire first set of 50 Step-Ups each round.
-Partner 2 does the entire second set of 50 Step-Ups each round.
-Break up the Power Cleans and Power Snatches however you like.
FRIDAY
“Lucky 7s”
Version D
-In 7 minutes-
Run 800m
Max Reps Handstand Pushups
*Each HSPU earns 5 points.
-In 7 minutes-
Run 400m
Find a 1RM Deadlift
*Each pound earns 0.5 points.
-In 7 minutes-
Run 800m
Max Reps Lateral Burpees over the Bar
*Each Burpee earns 2 points.
*Score is total points from all three parts.
SATURDAY
Max Effort 500m Row
*Leaderboard will be reset and up for grabs!
-then-
“Nasty Girls”
3 Round for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans @ 135/95#
*Time Cap: 18 min