SUNDAY
Sunday Fun Day!
3pm Surprise WOD
MONDAY
Strongman Week 4
“Buddy Bag”
With a partner and a light sandbag:
50 Sandbag Front Squats
4 x 25’ Sandbag Bear Crawl Drag
50 Sandbag Thrusters
4 x 25’ Sandbag Bear Crawl Drag
4 x 25’ Sandbag Bear Crawl Drag
50 Sandbag Walking Lunges
4 x 25’ Sandbag Bear Crawl Drag
4 x 25’ Sandbag Bear Crawl Drag
*Time Cap: 30 min
TUESDAY
Front Squat and Bench Press Cycle
Week 1
20 Minutes to Find a 5 RM Front Squat
-then-
20 Minutes to Find a 5 RM Bench Press
WEDNESDAY
Find a 1RM Pause (3-sec) Overhead Squat
-then-
3 Rounds for Time:
400m run
20 Overhead Squats @ 95/65#
20 Pullups
Time Cap: 20 min
THURSDAY
Skill Work on Handstand Pushups
-then-
AMRAP 20
15/12 Cal Row or Bike
12 GHD Situps
9 Handstand Pushups
Rx+: Parallette Handstand Pushups
FRIDAY
Find a 1RM Deadlift
-then-
AMRAP 8
1-2-3-4-5-6-7-…
Deadlift @ 315/205#
2-4-6-8-10-12-14-…
SATURDAY
Find a heavy Bear Complex
Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press
-then-
AMRAP 15:
1 Bear Complex at 75% of above
150m Run
2 Bear Complexes
150m Run
3 Bear Complexes
150m Run
4 Bear Complexes
150m Run
5 Bear Complexes
150m Run
*Scored by total number of Bear Complexes. After you complete the round of 5 Bear Complexes, go back to 1 Bear Complex and start over.
*Compare to June 18th 2015