Monday
A. 3 Sets:
– 8-10 BB Back Rack step back lunges (add weight)
Into:
– 20 DB Step ups AFAP
Rest as needed
B. RETEST (Compare to 6/15)
6 Min AMRAP:
– 30 OHS (75/55) (+95/65)
– 20 C2B (+12 Bar MU)
– AMRAP Wall Balls (20/14) (+30/20)
Rest 2 mins
C: 6 min AMRAP:
– 30 Wall Balls (20/14) (+30/20)
– 20 C2B (+12 Bar MU)
– AMRAP OHS (75/55) (+95/65)
Tuesday
RETEST DAY! (Compare to 6/14)
A. For Time:
– 50 HSPU (+Strict)
B. Every 3 mins for 5 sets:
– 10 BBJO (24/20)
– 60 DUs
– Max Cals Row
*RX+ add 1 BBJO every round
OR
B: 15 Min AMRAP w/ partner:
– Max Cals Row
*Partner must complete before switching
– 10 BBJO
– 45 DUs
Wednesday
A. Accumulate in UB Sets:
– 30 FS @ 31X1 (match load to last week)
Rest 2 mins between sets
B. 17 Min AMRAP:
– 40 T2B
– 30 Snatches (75/55)
– 30 T2B
– 30 Snatches (95/65) (115/75)
– 20 T2B
– 30 Snatches (115/75) (155/105)
– 10 T2B
– AMRAP Snatches (135/95) (185/135)
Thursday
Complete w/ partner:
4 Sets:
7 Min AMRAP
– 400m Run (both)
– 40/30 Cals AB
– 40/30 Cals Row
– AMRAP Cals Ski
Rest 2 Mins
*2 people working on AB/Row, 1 working on Ski
Friday
A. 10 mins to build to “MOD”
– Clean & Jerk
B. WZA Qualifier #2
5 Sets:
2 Min AMRAP:
– 60s BF Burpees (+20)
– AMRAP C&J
Rest 60s
*Weights*
1) 75/55
2) 95/65
3) 115/75 (+135/95)
4) 135/95 (+185/135)
5) 155/105 (+225/155)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am