SUNDAY
2:30 pm ROM WOD
3:00 pm Coach’s Choice WOD
MONDAY
Back Squat Cycle Week 6 of 7
Warmup Sets
E1.5MOM for 5 Rounds
2 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
2 Back Squats
*Continue building to find your 2RM. Once you find your 2RM, reduce the weight by 15%, and continue doing 2 reps every round until all rounds are complete.
Accessory
E3MOM for 3 Rounds
5 Good Mornings @ +5-10# from last week
TUESDAY
E2MOM for 10 Rounds
3 Toes to Bar
2 Bench Press
1 Box Jump
*Everybody starts with the empty bar and an easy box height. Add weight to the bar and height to the box each round. Scored by heaviest Bench Press and highest Box Jump achieved.
-then-
“MacGyver”
In 15 minutes
1 mile Run
30 Toes to Bar
20 Burpee Box Jumps @ 24/20”
Max Reps Floor Press @ 135/85# in remaining time.
*Scored by total reps of Floor Press.
WEDNESDAY
Skill work on Muscle Ups
-then-
“Capacity”
12-9-6-3
Muscle Ups
24-18-12-6
Deadlifts @ 225 / 155#.
*Time Cap: 20 min
THURSDAY
Find a 1RM Clean
-then-
“Barbell 18.2”
In 15 minutes:
1-2-3-4-5-6-7-8-9-10
Back Squats @ 115/75#
Bar Facing Burpees
In remaining time, find a 1RM Clean.
*Scored by time to complete the couplet and heaviest Clean achieved, if any, at the end of couplet
FRIDAY
“T”
5 Rounds:
100m Run
10 Clusters* @ 115/75#
15 Kettlebell Swings @ 70/53#
100m Run
Rest 2 minutes**
Time Cap: 30 min
*A Cluster is a Clean from the ground that turns seamlessly into a Thruster.
**The 2 minute rest between rounds is mandatory–not optional.
SATURDAY
Find a 1RM Snatch
-then-
“Nicole”
AMRAP 20
Run 400m
One Max Set of Unbroken Pullups
*Scored by total Pullups