SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
No 6:30 pm Class
3 RM Back Squat
E2MOM for 8 Rounds
3 Back Squats
Start the first round with one pair of plates on the bar (any plates).
Build to a 3RM as the rounds progress.
-then-
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts @ 225/155#
*Time Cap: 20 min
TUESDAY
11:30 am Class. 12:30 pm Open Gym
Overhead Squat Complex
E2MOM for 8 Rounds
1 Snatch Grip Deadlift + 1 Power Snatch + 2 Overhead Squats
Start the first round with one pair of plates on the bar (any plates).
Build to a 1RM in the complex as the rounds progress.
-then-
“Broken and Unreadable”
For Time:
30 Snatch Grip Deadlifts @ 95/65#
20 Lateral Barbell Burpees
10 Power Snatches @ 95/65
20 Lateral Barbell Burpees
30 Overhead Squats @ 95/65
*Time Cap: 20 min
WEDNESDAY
Clean Complex
E2MOM for 8 Rounds
1 Power Clean + 1 Hang Clean + 1 Clean
Start the first round with one pair of plates on the bar (any plates).
Build to a 1RM in the complex as the rounds progress.
-then-
“Clean Sheet”
AMRAP 3:
9/6 Calorie Row
9 Power Cleans @ 95/65
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Row
7 Hang Cleans @ 115/75
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Row
5 Cleans @ 135/95
THURSDAY
Skill Work on Handstand Walking
-then-
“Bells and Whistles”
AMRAP 15:
150m Hill Run
20 Kettlebell Swings @ 53/35#
100′ Bear Crawl
FRIDAY
“Jackie”
For time:
1000m Row
50 Thruster 45/35#
30 Pull-ups
*Time Cap: 15 min
SATURDAY
“Team Saving Grace”
Teams of 3
In 30 minutes complete
3 Rounds:
75/50 Calorie Row
50 Toes to Bar
Then In Time Remaining:
30 Power Clean and Jerks @ 95/65
30 Power Clean and Jerks @ 115/80
30 Power Clean and Jerks @ 135/95
30 Power Clean and Jerks @ 155/105
30 Power Clean and Jerks @ 185/135
30 Power Cleans and Jerks @ 205/145