SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH/SKILL
15 minutes to establish a 1RM Power Clean + 2 Push Jerks
-then-
15 minutes to establish a 1 RM Weighted Pullup
-then –
15 minutes to work on max distance Handstand Walking
TUESDAY
WOD:
STRENGTH
EMOM for 7 minutes:
3 Thrusters (heaviest possible)
CONDITIONING
10 min AMRAP:
10 Double Unders
10 Push Press @ 115/75
10 GHD Situps
10 Box Jumps @ 24/20
WEDNESDAY
WOD:
STRENGTH
Box Squat
2-2-2-2-2-2-2-2-2-2
Cash Out: Perform 30 total GHRs
THURSDAY
WOD:
The Open WOD 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
FRIDAY
WOD:
STRENGTH
3 min AMRAP:
Power Clean @ 55, 75, 95, 135, 165, or 185
Scale so that you will be able to complete 15 reps minimum
CONDITIONING
3 Rounds for time:
Run 400m
30 Hip Extensions
10 Strict Pullups
SATURDAY
WOD:
The Open WOD 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch