SUNDAY
WOD:
Open WOD 14.1 Event
MONDAY
WOD:
STRENGTH:
1 set of 20 Back Squats. Add 5# to your previous 20RM
CONDITIONING:
10 minute AMRAP:
Run 200 meters
15 Russian Kettlebell Swings (88#/62#)
TUESDAY
WOD:
CONDITIONING:
12 minute AMRAP:
5 Chest to Bar Pullups
10 Kettlebell Front Squats (53#/35#)
20 Double Unders
STRENGTH:
8 minute E2MOM:
8 Snatch Grip Deadlift
WEDNESDAY
WOD:
CONDITIONING:
Run 1200 meters
15 Deadlifts (315#/205#)
15 Power Cleans (225#140#)
15 Push Jerks (135#/95#)
Run 800 meters
10 Deadlifts (315#/205#)
10 Power Cleans (225#140#)
10 Push Jerks (135#/95#)
Run 400 meters
5 Deadlifts (315#/205#)
5 Power Cleans (225#140#)
5 Push Jerks (135#/95#)
* 1 bar per athlete. 35 minute cutoff
THURSDAY
WOD:
STRENGTH:
15 minutes to find a max of the complex:
2 Hang Snatch Pulls + 1 Hang Snatch + 1 Overhead Squat
CONDITIONING / STRENGTH:
15 minutes to:
perform 60 burpee
-then with the remaining time-
find a 3RM Front Squat
FRIDAY
WOD:
Open WOD 14.2
SATURDAY
WOD:
Saturday Fun Day!