SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
“Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats 95/65#
TUESDAY
WOD:
STRENGTH
15 minutes to find a 3 Rep Max Pause Back Squat (3 second pause)
CONDITIONING
Death by Kettlebell Swings and Sit Ups
WEDNESDAY
WOD:
STRENGTH
12 minuntes to find a max of the complex 2 Hang Power Clean + 1 Jerk
CONDITIONING
21 – 15 – 9
Hang Power Clean 135/95#
Hand Stand Push Ups
THURSDAY
WOD:
STRENGTH
Bench Press 5-5-5-5-5
Rest 2 min between sets
CONDITIONING
3 Rounds for Time:
200m Run
20 KB Swing @ 2/1.5
FRIDAY
WOD:
STRENGTH
15 minutes to find a 5 Rep Max Front Squat
15 minutes to find 3 Rep Max Push Press
15 minutes to find a 1 Rep Max Thruster
Score is Total Weight
SATURDAY
WOD:
SKILL
Double Unders
CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
Sit Ups