Monday
Strength – Front Squats
3-2-1-1-1 Front Squat (Building in Weight)
-then-
“Ferris Bueller’s Day Off”
21-15-9 For Time
Thrusters (95/65)
Burpees Over Bar
Chest to Bar Pullups
Tuesday
Strength – Snatch Complex
5 Sets of 2 Squat Snatches + 1 Overhead Squat @ 65% of 1RM
-then-
“Bueller..? Bueller..? Bueller..?”
E3MOM x 5 Sets
60 Double Unders
10 Double DB Snatches (2x50s/2x35s)
Wednesday
Strength – Clean & Jerk Complex
5 Sets of 2 Power Cleans + 1 Power Jerk @ 65% of 1RM
-then-
“Cameron Frye”
E5MOM x 3 Sets
30/24 Calorie Assault Bike
ME Unbroken Handstand Pushups
Thursday
“Jerry”
For Time
1600m Run
2000m Row
1600m Run
*Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 High Altitude High Opening (HAHO) training while assigned to Arm USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Friday
Strength – Back Squats
Heavy 3 Rep Back Squat
-then-
“Sloan Peterson”
For Time
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)
40 Toes to Bar
10 Hang Power Cleans (115/80)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)
20 Toes to Bar
10 Hang Power Cleans (155/105)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)
Saturday – Partner WoD
“The 1961 Ferrari 250GT California”
For Time w/ Partner
375/300 Calorie Assault Bike*
*Partner must hold 2x70s/2x50s in farmer’s hold
*Switch on the bike as desired but forward progress on your calories can only be made while your partner is holding the weights
