Sunday Fun Day!
3pm Surprise WOD
Strongman Week 6
Within a 40 minute time cap, alternate between squats and deadlifts, working up to your heaviest load possible in both movements.
5 Stone Back Squats @ AHAP
1 Fat Grip Deadlift @ AHAP
Scored by heaviest set of 5 stone squats and heaviest fat grip deadlift achieved.
Find a 1RM Turkish Getup
50 Hip Extensions
Cutoff: 25 minutes
Front Squat & Bench Press Cycle Week 3
15 Minutes to Find a 5RM Front Squat
15 Minutes to Find a 5RM Bench Press
Hang Clean High Pull, 4×8 @ heavy
*Shoot for 5-10# more than your 5RM from 2 weeks ago.
Find a 3RM Hang Power Clean + Push Press
AMRAP 1 minute
Hang Power Clean + Push Press @ 55, 65, 75, 95, 115, or 135 lb
*You choose the load. During your minute you may not put the bar down or rest it anywhere on your body. 5-rep minimum. 5 reps @ 115 lb beats 20 reps @ 95 lb.
4 Bar Muscle Ups
8 Hang Power Clean + Push Press @ 95/65#
In teams of two:
400m Run (both partners)
30 Alternating Box Jumps @ 24/20”
30 Partner Wall Ball Shots @ 20/14 lb
Cutoff: 30 minutes
9am: Swolis and Clark Expedition 2017
10am: Gymnastics class is cancelled for maximum Swolis and Clark participation