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8a – Team WOD
9a – Powerlifting & SWOD (see below)
10a – Team WOD
11a – Team WOD
12p – Olympic Lifting
Team WOD – “The Wreck” – a four meat paleo sandwich
** Teams of 2 chipper. Work through all tasks as a team, only one teammate can work at a time. Switch off as needed.
** Every 2 mins every athlete must stop and preform 5 burpees and then continue where they left off.
** To be clear. 100 reps can be split up any way you like. Athlete 1 can do 82 reps and athlete 2 can do 18 reps. One athlete works at a time.
100- Air Squats
80 – Flutter Kicks (4 Count, or L, R, L, R = 1 Rep)
60 – KB Swings to eye level 70/55
40 – Row for Cals
100 – Push Ups
80 – Box Jumps
60 – DB Snatches 45/25 (L + R = 1)
40 – Row for Cals
100 – Lunges (L + R = 1)
80 – Wall Ball 20/14
60 – Pull ups
40 – Row for Cals
100 – Ab Mats (touch the ground in front of your foot)
80 – Single Arm DB Push Press 45/25 (L + R = 1)
60 – Mountain climbers (L + R = 1)
40 – Row for Cals
9a – Powerlifting & SWOD (Strength WOD)
Part 1 – Back Squat 5 x 5 cont’d (15m)
* 4 Sets of 5 reps to warm up, then 5 sets of 5.
* Add 5 – 10lbs from last attempt. If this is your first time, then start at 65% of your 1 Rep Max
Part 2 – Bench Press (15m)
* 6 sets of 3 reps working up to a 3 rep heavy on the 6th attempt.
* Drop down to 65% of your 3 rep and do two sets of max reps.
SWOD – 4 rounds (13 min cap to get this done)
Push Press for 8 reps
+
16 Death March Steps
* Add weight to the Push Press each time. Start at something that feels comfortable. You should not fail but it should be challenging with good form on the 4th round)
** This is not a race, just get it done in 13 min and push yourself with a bit of speed and weight. Think 75% speed today.
Happy Birthday Coach Kevin