As do I, T-rex, as do I! Basically the rower just kept calling me short during 16.4 🙁 Haha, but tomorrow starts a new week!! Onward and upward my friends! Here’s what’s in store…
Monday – Starting out the week the right way…with back squats! 10×2, every 75 seconds, same weight across sets. 2 AMRAPs totaling 15 minutes, the first a 10 minute couplet of OHS & T2B (feel free to sub front squats for OHS if they’re not your jam!), then 5 minutes of wallballs & pull-ups (Rx+ bar muscle ups).
Tuesday – Lace up the tenny’s 😉 3x200m runs, 3x300m runs, 2x400m runs. Don’t worry, rest is built in and we’re working up in intensity to the 400’s, those will be the ones you score. A little Turkish Get Up work will follow.
Wednesday – Today we snatch! 6 sets of 2, increasing the weight throughout if you can. Our WOD involves a fun barbell complex…3 rounds of a 2 min AMRAP of 1 DL, 2 power cleans, 3 shoulder to overhead, 4 front squats, 5 bar over burpees.
Thursday – We begin the day with some gymnastic conditioning…for time! Pull-ups (or C2B), push-ups (or HSPU) and abmat sit-ups (or T2B), oh my! Then, we finish with 10 rounds of 6 slamballs and 12 air squats.
Friday – TBD once 16.5 is announced! We will be having “Friday Night Lights” this Friday night to celebrate the end of the Open!!! Any & all are encouraged to attend and participate! Heats of 16.5 will begin at 6pm. We’ll go as late as we need & finish the night off with a few brews! Feel free to bring your favorite beverage and a snack/dessert to share.
Saturday – Finally, back to our normal Saturdays 🙂 Grab a partner & come WOD!
Sunday Oly – We’ll begin with a snatch + OHS complex, working up in weight, down in reps, followed by snatch pulls (heavy), and finishing off with some partner assisted glute ham raises!
We’re excited for another awesome week at CFP! See you at the box!
