This Sunday we are on a Make-up day schedule, so for those of you familiar with this format, you have 3 workouts from the previous 3 days to choose from if you missed any of them. If you are feeling you need a recovery day, a Reset workout is a good option so that you are prepared for the following days programming. Psst! There will be a fifth option in case you are feeling energized and want to get your heart pumping. Have a look at the list and choose your next move wisely.

Option 1:

9 sets for load: Overhead Squats

3-2-2-2-1-1-1-1-1

Start around 70% of your 1 rep overhead squat max then increase loading as much as possible. Take 3-5 minute rests between sets.

Option 2:

AMRAP 7

7 box jumps (30/24″)

7 Chest-to-bar pull-ups

Option 3:

Holleyman

30 rounds for time:

5 wall balls (20/14#)

3 handstand push-ups

1 power clean (225/155#) – RX / (185/125#) – Intermediate / (95/65#) – Beginner

Time cap: 30 minutes. Option to partner

Option 4:

Reset WOD

You can choose which reset you want to do.

Option 5:

Larry

21-18-15-12-9-6-3 reps for time of:

Front squats (115/75#)

Bar-facing burpees

200-meter sandbag carry after each round

Enjoy!

Motor