SUNDAY
WOD:
Open WOD 14.3 Event
*Workout starts promptly at 3 pm
MONDAY
WOD:
STRENGTH/CONDITIONING
With a 36 minute running clock:
1st 12 minutes
perform 2 rounds for time:
Run 400 meters
15 Handstand Pushups
2nd 12 minutes
Find a 3RM Front Squat
Last 12 minutes
Fran
21-15-9
Thrusters (95#/65#)
Pullups
*There is no rest between portions. The clock will re-start automatically after each 12 minute segment. You may rest the remainder of the 12 minutes if you complete any segment before the 12 minutes is up.
TUESDAY
WOD:
STRENGTH:
12 minutes to find a 2 RM Hang Snatch
-then-
20 minutes to complete the following sets of Back Squats:
5-3-2-1-1-20
*Add 5 # to your previous best 20RM on the last set.
WEDNESDAY
WOD:
CONDITIONING
Partner WOD
With a 20 minute running clock:
Partner 1:
2 minutes of
Row 250/200 meters
4 Forward Rolls
Perform as many Burpees as possible in the remaining time
Partner 2:
2 minutes of
Row 250/200 meters
4 Forward Rolls
Perform as many Burpees as possible in the remaining time
*Only 1 partner working at a time. Continue the cycle until the 20 minutes expires. Your score is the total number of Burpees for both partners combined.
THURSDAY
WOD:
SKILL:
21 minute EMOM:
1st minute: Inverted Hang to Back Lever
2nd minute: 10 – 30 Double Unders
3rd minutes: 5 Parallette Handstand Pushups
FRIDAY
WOD:
Open WOD 14.4
SATURDAY
WOD:
Saturday Fun Day!