MONDAY

Mary
AMRAP in 20 minutes:

  • 5 Handstand Push-Ups
  • 10 Pistols
  • 15 Pull-Ups

Compare to 9.20.2016

TUESDAY

For Weight:
7 Rounds:

  • 3 Deadlifts
  • 2 Power Cleans
  • 3 Front Squats

(bar cannot rest keep the complex going or set is terminated)

SealFit ABS!
20 each (10 for beginners):

  • sit ups
  • leg levers
  • flutter kicks
  • good morning darlings
  • crunches
  • reverse crunches
  • bicycle crunches
  • hollow rocks

Compare to 4.6.17

WEDNESDAY

5 Rounds:
AMRAP in 3 minutes

  • 3 Box Jump Overs
  • 6 KB FR Lunges
  • 9 Lateral Ball Slams

Rest 1 minute

THURSDAY

Every 2 Minutes for 12 Minutes
1 Snatch Pull + 1 Hang Snatch(P2) + 2 OHS

AMRAP in 10 Minutes
Ladder up By 2s

  • OHS (95# | 65#)
  • Burpees

FRIDAY

Skill Time: Odd Object Carries

3 Rounds for Time:

  • 800m Run
  • 200m D-ball Run
  • 25 GHD Situps

SATURDAY

Chin Ups

3 Sets Max (If >10, add weight)

For Time:
42 - 30 - 18
Double Unders
21 - 15 - 9
Kettlebell Swings (2/1.5 Pood)

...directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower

...directly into
9 - 6 - 3:
Double KB Power Cleans
200m Run

SUNDAY

Partner WOD
For time:

  • 6 rope climbs (scale #rope climbs accourdingly)
  • 80 thrusters (75 | 55)
  • 50 dips
  • 6 rope climbs
  • 50 overhead squats (75 | 55)
  • 80 V-ups (L2 - GHD)
  • 6 rope climbs