SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Sprint Week 4
Challenge: 3 Pulls on the Rower for Max Watts
-then-
8 Rounds
2 x 30yd Shuttle Sprint
Rest 90 seconds
TUESDAY
Find a 1RM Power Snatch + Overhead Squat
-then-
“Isabel”
For time:
30 Snatches@ 135/95 lb
*Power or Full Snatch is Allowed During Isabel
*Cutoff: 10 min
Compare to Feb. 7th 2017
We will repeat Isabel at the beginning of Aug. for comparison, so record your score and how you scaled the workout.
Gold
115/75 lb
Silver
95/55 lb
Bronze
75/41 lb
WEDNESDAY
Skill work on bar pullovers
-then-
For time:
20 Cal Row
20 Wall Ball Shots @ 20/14#
20 V-Ups
40 Kettlebell Swings @ 70/53#
20 V-Ups
20 Wall Ball Shots
20 Cal Row
THURSDAY
4 Rounds (not for time)
3 Back Squats @ Heaviest Possible
Chest to Bar Pullups, AMRAP in 30 seconds
Scored by lightest back squat load successfully used during all 4 rounds and total number of CTB pullups.
FRIDAY
Find a max in the complex: Power Clean + 3 Push Presses
-then-
“Marlboro”
For time:
70 Lateral Bar over Burpees
Every minute starting at 0:00, perform 7 Push Presses @ 75/55#
SATURDAY
Friends and Family Day
Partner WOD
AMRAP 20
5 Pushups
5 Squats
10 Situps
100 m run/jog/walk
Alternate partners after each round of work.
*Score is total rounds and reps completed.