SUNDAY
Sunday Fun Day!
3 pm Coach’s Choice WOD
MONDAY
Deadlift Week 2
Work Sets:
2 set x 2 reps @ 85%
Speed Sets:
E2MOM for 3 Rounds
3 reps @ 70%
Assistance Work:
EMOM 6
Odd: 8 Stiff-leg Deadlifts
Even: 8 Bent-over Rows
*Add load to your assistance exercises over last week.
TUESDAY
8 min of “Mary”:
5 Handstand Pushups
10 Pistols
15 Pullups
-rest 4 min-
8 min of “Cindy”
5 Pullups
10 Pushups
15 Squats
Compare to May 25, 2016
WEDNESDAY
Find a 1 RM Pause Overhead Squat (5-seconds)
-then-
For time:
50 Overhead Squats @ 115/75#
*Every time you drop the bar, run 150 m.
Cutoff: 15 minutes
THURSDAY
Partner WOD
AMRAP 28
In teams of 2: Row for max meters and Clean for max load.
Rules:
One athlete rows while partner Cleans. Partners must switch every 2 minutes. While athlete is rowing, partner will work up to a heavy Clean and record his one heaviest successful Clean during the interval.
Score is total meters + heaviest Clean from each athlete during each rest interval.
*All weight changes are done on the clock. Each team starts with an empty barbell and a rower–no weights on the floor to start. You will be rushed. You will have to think under fatigue. It won’t be perfect. Make it work and get it done.
FRIDAY
AMRAP 5
6 Box Jump Overs @ 24/20”
3/2 Muscle ups
rest 3 min
AMRAP 5
6 Box Jump Overs
1 Legless Rope Climb
rest 3 min
AMRAP 5
6 Box Jump Overs
10 V-Ups
Scored by total reps–just one number.
SATURDAY
Every 90 seconds for 8 rounds
1st 90 seconds:
1 Back Squat @ heaviest sustainable load
2nd 90 seconds:
Odd Object Zercher Carry @ heaviest sustainable load
3rd 90 seconds:
15/12 calorie row
*Zercher Carry: Rotate between these 3 implements every round: Sandbag, Yoke, and Atlas Stone