Training April 15th- 21st

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.