SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
One class @ 11:30 AM
Find a 1RM Power Clean + Push Jerk
-then-
“Mind Eraser”
AMRAP 20
7 Power Cleans @ 135/95#
7 Burpees
150m Run
TUESDAY
Test Your Max Effort Set of Strict Pullups (We start the strict pullup cycle next week and you’ll need this number, so write it down).
-then-
Find a 1RM Front Squat
-then
“Fran”
21-15-9
Thrusters @ 95/65#
Pullups
*Time Cap: 15 min
WEDNESDAY
Find a 3 RM Deadlift
-then-
“Smooth Criminal”
AMRAP 15
60 Double Unders
30 Wall Ball Shots
15 Deadlifts @ 245/165#
THURSDAY
Skill Work on Handstand Pushups
-then-
E1.5MOM for 12 Rounds
1-8 Handstand Pushups, you choose the difficulty
FRIDAY
Work up to a moderate-heavy load in the complex: Power Clean + Front Rack Lunge (R) + Front Rack Lunge (L)
-then-
Partner WOD:
25 Front Rack Lunges (13R/12L) @ 75/55#
25 GHD Situps
20 Front Rack Lunges @ 75/55#
20 GHD Situps
15 Front Rack Lunges
15 GHD Situps
10 Front Rack Lunges
10 GHD Situps
5 Front Rack Lunges
5 GHD Situps
*Time Cap: 20 min
SATURDAY
Find a 1RM Overhead Squat from the Ground (no rack)
-then-
“Big Nancy”
5 Rounds
300m Hill Run
8 Overhead Squats @ 135/85#
*Time Cap: 20 Minutes