Monday
Strength – Deadlifts
10 Reps @ 65%
5 Reps @ 75%
3 Reps @ 85%
1 Rep @ 95%
-then-
“Nasty Girls”
3 Rounds for Time (RFT)
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
Tuesday
“Blizzard”
AMRAP 20
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50/35) on (24″/20″)
Wednesday
Strength – Back Squats
10 Reps @ 65%
5 Reps @ 75%
3 Reps @ 85%
1 Rep @ 95%
-then-
“Sandstorm”
2 Sets – Every 10min
150 Double Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20″)
Thursday
Strength – E1:15 x 10 Rounds
3 Power Snatches @ 50% of 1RM
-then-
“Thunderstorm”
Teams of 2 For Calories / Time
30sec on / 30sec off x15 Rounds Each Max Calorie Air Bike
-then, at minute 16-
50 Synchro Wall Balls (30/20)
Friday
“Lazar is the Best”
3 Rounds for Time (RFT)
30/24 Calorie Row
10 Bar Muscle Ups
-rest 3min-
3 Rounds for Time (RFT)
30/24 Calorie Row
15 Strict Handstand Pushups
-rest 3min-
3 Rounds for Time (RFT)
10 Bar Muscle Ups
15 Strict Handstand Pushups
*In Loving Memory of Lazar Dukic
Saturday – Partner WoD
“Cyclone”
Teams of 2 – 2 Rounds for Time (RFT)
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
*Reps are shared with one partner working at a time
