Monday
“Nancy”
5 Rounds for Time (RFT)
400m Run
15 Overhead Squats (95/65)
Tuesday
Strength – Deadlifts
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
-then-
“The Little Rascals”
3 Rounds for Time (RFT)
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches (50/35)
9 Burpees Over Dumbbell
-rest until 12min-
For Time
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatches (50/35)
27 Burpees Over Dumbbell
Wednesday
“The Blur”
For Time
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
Thursday
Strength – Back Squats
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
-then-
“Frog Man”
AMRAP 14
7 Handstand Pushups
7 Box Jumps (30/24)
7 Chest to Bar Pullups
14 Wall Balls (20/14)
Friday
Strength – Every 1:45 x 7 Sets
5 Power Clean & Jerks
-then-
“Alfalfa & Darla”
For Time
50 AbMat Sit Ups
10 x 50ft Shuttle Runs
50 GHD Sit Ups or V-Ups
10 x 50ft Shuttle Runs
50 AbMat Sit Ups
10x 50ft Shuttle Runs*
*Each shuttle is 25ft down and back
Saturday – Partner WoD
Teams of 2 – For Time
2000m / 1750m Row
150 Double Unders
25 Burpee Pullups
75 Dumbbell Thrusters (50s/35s)
25 Burpee Pullups
150 Double Unders
2000m / 1750m Row
