Saturday April 2
For 12 Min Partner 1 works for 2 Min while partner 2 rests, then switch
5 Deadlift 155/105
5 Hang Clean
5 Shoulder to OverHead
Max Cal in remaining time
Then For 12 Min Partner 1 works for 2 Min while partner 2 rests, then switch
20 Wall Balls (20/14)
Max Cal
Then For 12 Min Partner 1 works for 2 Min while partner 2 rests, then switch
5 Wall Walks
Max Cals
(Score total Cals over all 36 min)
Sunday April 3
5 Rounds
20/15 Cal
15 Box Jump Over
Squat Cleans
Round 1 7 Reps@ 135/105
Round 2 6 Reps@ 155/125
Round 3 5 Reps@ 185/135
Round 4 4 Reps@ 205/145
Round 5 3 Reps@ 225/165
Monday April 4
Wendler Week 3
Back Squat and Strict Press 5,3,1+
Metcon:
2 Weeks ago you had the option to
Row 2k
Ski 2k
100 Cal Bike
Run 1 Mile
Pick a different one today, record it in SugarWOD and we will test these again in a few months.
Tuesday April 5
Every 10 Min for 40 Min
20/16 Cal
16 Pull Up
12 Deadlift 155/105
8 Hang Clean
4 Jerk
RX+ add 4 Rope Climb each round
Wednesday April 6
On a 35 Min Clock
0-6 Min Build in weight to about 80% of 1RM Snatch
6-12 Min 3-4 Snatch at around 90% of 1RM
15-35 EMOM
1 Snatch @ about 75-80% of 1RM + 4 Burpees (if you miss the snatch, don’t retry it, just do the burpees)
Score the rounds you made the snatch and did all the burpees
Thursday April 7
Same as last 2 weeks, try to add a few #s to last weeks #s and try to build in weight all 5 sets
1 Set of 5 (each leg) Step Back Lunges with bar overhead
1 Set of 5 (each leg) Step Back Lunges with bar in front rack
1 Set of 5 (each leg) Step Back Lunges with bar on back
2 Sets of 5 (each leg) Split Squat with bar on back
Metcon:
Try to EMOM for 20 Min
5 Box Jump
5 Pull Ups
5 Single Arm DB Thrusters 50/35 (Change hands between rounds)
If you go over 60 seconds, finish the reps and rest the remaining minute before EMOMing again
If you are going to scale, adjust reps so that you can get at least 10 rounds done before going over 60 seconds.
Count completed rounds (20 is perfect score)
Friday April 8
Wendler Week 3
Bench Press 5,3,1+
Metcon:
“Fran”
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
If you’ve got some pull ups but want to scale to a rep scheme that will allow you to complete everything in about 8 Min
suggestions are 15-10-5, 12-8-4 or 9-6-3
