- Joseph Luna
Wods for Super Bowl week 2017
Monday
Snatch
work up to heavy single
B)open wod 13.1 (newbies do KB swings in lieu of snatches)
40 burpees
30 snatches 75/45 (masters 45/35)
30 burpees
30 snatches 135/75 (75/55)
20 burpees
30 snatches 165/100 (100/75)
10 burpees
30 snatches 210/120 (120/90)
Tuesday
Clean and jerk
Work up to heavy single.
B)for time
400m run
30 full cleans 95/65
400m run
30 full cleans 115/75
400m run
Wednesday
A)Thruster
Work up to heavy triple
B) "Fran"
21, 15, 9
Thrusters 95/65
Pull ups
Thursday
Sumo deadlift high pull 5x5
Hand stand holds 5xup to :70 seconds max holds
B) 8x
15HR push ups
200m sprints
Friday
Tempo Back squat w/3second pause
5x5
Lateral medball tosses with partners far and heavy as possible. 5x5 each side
B)5 RFt
200m single arm farmer Carry 53/35
(Must remain in one hand only on the way to the sign, can switch hands upon return)
1000m row
1 rope climb.
Saturday
Max out Saturday
B)13.2
10min amrap
5 shoulder to over head 115/75 (95/55)
10 deadlifts
15 box jumps 24/20
Sunday
Open gym 930-1130
Super Bowl party 3pm-?
