FUNday

"DT"

5 Rounds for TIME of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Thursday

“Nicole”

• AMRAP in 20min of:
•  400m Run
•  Max Pull-UPs 

Perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed before the 20-minute clock stops.

Wednesday

Back Squat: 10-5-3-3-3-3

E2MOM for 20min complete:

 100m Farmers Carry (100/55s)

Turkish Get-UPs: 6-4-4-2 (total)

Tuesday

After yesterday‘s hellacious AWESOME  

    HERO WOD - “Unknown Heroes”

consisting of 21 movements, we’ll focus on 

active recovery & technique in movements 

you struggle with. 

Monday

“Unknown HEROES”

For Time:
21 Front Squats (95/65 lb)
21 Pull-Ups
21 Sumo Deadlifts (95/65 lb)
21 Push-Ups
21 Push Presses (95/65 lb)
21 Wall Climbs
21 Squat Cleans (95/65 lb)
21 Burpees
21 Curtis P’s* (95/65 lb)
21 Toes-To-Bars
21 Double-Unders
21 Power Snatches (95/65 lb)
21 Broad Jumps
21 Wall Ball Shots (20/14 lb)
21 Box Jumps (24/20 in)
21 Calorie Row
21 Overhead Squats (95/65 lb)
21 Kettlebell Swings (53/35 lb)
21 Kettlebell Snatches (53/35 lb)
21 Kettlebell Taters** (53/35 lb)
21 Thrusters (95/65 lb)

Time Cap: 45 minutes

*One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

**One “Kettlebell Tater” (video demo) is a kettlebell swinginto a front squat, in which the bell is flipped at the top of the swing and again at the top of the front squat.