DAVES Surprise
Friday
Deadlift 1-1-1-1-1-1-1 reps
Thursday
Incline Bench Press 3-3-3-3 (sub flat for beginners)
Wednesday
Skill: Clean and Jerks
Tuesday
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
Monday
Overhead squat 3-3-2-2-1-rep
AMPAP 20 min
Seven stations. Teams of seven rotate through each station timed by the med ball toss. Tally total points for each station
Stations
1 rest
2 pullup
3 manmakers 25/15#
4 bag clean box jumps
5 push press 75/55#
6 row (total team cals)
7 200 m med ball toss 20/14#
1,1,1,1,1,1 power cleans
Power cleans
1 a minute on the minute. Add 1 every minute
20 Double Unders. 30 Sit Ups, 20 Slamball, 200 M Run
AMRAP 20 min
1 min. Max Reps Front Squat or Goblet Squat, 1 min Max Reps Box Jumps. Rest 2 min. 5 Rounds.
Skill Work – Push Jerk or Split Jerk 5,3,1,1,1
WOD
21
Deadlifts
GHD Situps
Ring Pushups
Run 800M
Partner Chipper
1 person working at a time. Work can be split up however. volume can be scaled.
100 wallball
80 situps
7 Min AMRAP
15 ABMAT situps
15 Box Jumps
rest 2 min
Shoulder Press 3-2-1-1
10 OH lunges(each leg)
15 kb swings
10 Ring Rows
3-5 Rds.