SUNDAY
Sunday Fun Day
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Back Squat Cycle Week 1
Warmup
E1.5MOM for 5 Rounds
8 Back Squats
*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.
Intensity
E2.5MOM for 2 Rounds
8 Back Squats
*Continue building load for 2 more rounds to find your 8 RM.
Volume
E3MOM for 3 Rounds
8 Back Squats @ 87% of 8 RM
*Reduce the load just a bit from your 8 RM and complete 3 more sets.
Accessory
Glute-Ham Raise (GHR)
3 sets x 8 reps @ light
TUESDAY
Find a 2 RM Push Jerk
-then-
CrossFit Open 13.2
AMRAP 10
5 Push Jerks @ 115/75
10 Deadlift @ 115/75
15 Box jumps @ 24/20”
WEDNESDAY
“Viceroy”
800m Run
25 Burpee Pullups
400m Run
20 Burpee Pullups
200m Run
15 Burpee Pullups
100m Run
10 Burpee Pullups
*Rx: Use a pullup bar mounted above your max reach, even if it’s not your favorite diameter.
*Time Cap: 20 min
THURSDAY
“The Upside Down”
4 Rounds for Quality, not Time:
20 Pistols (10R/10L)
50’ Handstand Walk
20 GHD Situps
*Time Cap: 30 min
FRIDAY
“Viking Clean”
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.
SATURDAY
“Randy on the Run”
5 RFT
400m Run
15 Power Snatches @ 75/55#
Time Cap: 22 min