July 16 – 22, 2018 Bring a Friend Week
Monday July 16, 2018
Dead lift
5 x 3
then,
Partner WOD
4 RFT
10 Partner Dead lifts 315/225lbs
10 Synchronized HR Push ups
400m Run together
Tuesday
2ct Pause Back Squat superset w/Band kneels 10/side
5 @ 9 RPE (rate of perceived exertion)
5 @ 9 (load drop)
5 @ 9 (load drop)
then
For time:
50 DUs
30 TTB
100 DUs
30 Ab mat sit ups
50 DUs
then,
10min of mobility post workout
Wednesday
3 Supersets
Set 1: Shoulder Press 5 @ 9 RPE & Chin ups for Max Reps
Set 2: Press 5 reps, Same weight AMRAP & Chin ups x 50% of Max Reps
Set 3: Repeat set 2 for both movements
then,
10min Partner AMRAP
10 synchronized burpees
15sec Active hang (per person)
-rest 1 min-
10min AMRAP
10 alt plate burpees 45/25lbs
10 strict pull ups (per person)
*Only one person may work at a time except for during the synchronized burpees.
Thursday
For quality:
8 x 200m Run
200m Jog as “rest”
*Athletes will reference our “Running Times” sheet for their individual pace for this wod. Remember, bettering your 1 mile time is the goal on this day!
then,
10 – 15min of mobility post workout
Friday
6 Supersets
CGBP (close grip bench press)
5-5-5-3-3-3
Pendlay Row
8-8-6-6-4-4
then,
15min EMOM
Min 1: AMRAP Box jumps 24/20″
Min 2: AMRAP Push Press 115/80lbs (from the rack for “friends”)
Min 3: Rest
Saturday
3 Person Teams
40min AMRAP
100 DB/KB Lunges 53/35lb (one DB or KB per team held at the chest or higher)
2k Row (each team member gets max 10 pulls each time they rotate)
300 WBs
400 DUs
*Only 1 person may work at a time, but everyone stops every 5 minutes to perform 10 burpees.
Sunday
8min AMRAP, 8 reps
Dead lift
Push press
-Rest 3min-
8min AMRAP, 8 reps
Hang Power Clean
HSPU
Men: 95lbs
Women: 65lbs