Monday
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Monday 2 Rounds For Time: 20-Box Jumps 30" 5-Muscle Ups 30-Box Jumps 24" 5-Muscle Ups 40-Box Jumps 20" 5-Muscle Ups Tuesday Shoulder to Overhead 5x3xAHAP 3 Minute AMRAP: 3-Power Clean 155/105# 6-Push Ups 9-Squats Rest 1 Minute Complete 5 more rounds for a total of 6 Add all reps together for total score Wednesday For Time: 21-Deadlift 225/155# 400 Meter Run 18-Deadlift 225/155# 400 Meter Run 15-Deadlift 225/155# 400 Meter Run 12-Deadlift 225/155# 400 Meter Run *If your deadlift max is not at least 375/255# then use 60% of your current 1RM Thursday 5 Rounds For Time: 10-Strict C2B Pull Ups 10-Alternating Pistols 20-Slam Balls 40/30# 10-Paralette Push Ups 10-OH Lunges 20/14# Friday Deadlift from Blocks 1RM 20 Minute AMRAP: 15-OH KBS 70/53# Max Wall Ball 20/14# to 12' & 10' Target *Partner WOD! Partner completes 15 OH KBS while partner performs as many wall balls as possible. Then the partners switch places. WOD score is total wall balls. This can also be done with 3 athletes with 1 partner taking a rest station in rotation. Monday Monday Monday 100 Double-Unders AMRAP of… 7 Front Squats 95#/65# 25 Burpees Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.
20 KB Swings 53#/35# Russian 10 Push Press 115#/75#
Friday
Wall Balls 20#/14# Power Cleans 115#/75# Box Jumps 24#/20# |
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