SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH/CONDITIONING
Overhead Squat
3-3-3-3-3-3-3
Run 200m as a class between each set.
TUESDAY
WOD:
CONDITIONING
“Running Diane”
Run 400m
21 Deadlift @ 225/155
21 Handstand Pushups
Run 800m
15 Deadlift @ 225/155
15 Handstand Pushups
Run 1200m
9 Deadlift @ 225/155
9 Handstand Pushups
WEDNESDAY
WOD:
STRENGTH/SKILL
10 minutes to practice kipping chest to bar pullups or butterfly chest to bar pullups
-then-
EMOM 7 min 30s ME double unders
CONDITIONING
3 Rounds for Time:
20 Yards Weighted Walking Lunge @ 75/55
10 Burpees
20 Yards Weighted Walking Lunge @ 75/55
10 Toes To Bar
THURSDAY
WOD:
CONDITIONING
The Open WOD 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups
FRIDAY
WOD:
STRENGTH
8 minutes to perform up to 30 Thrusters @ 115/75. If you can perform a single rep at that weight, then do not scale.
Challenge: Find your ME UB set of Thrusters
CONDITIONING
800m Run
“Annie”
50-40-30-20-10
Double Unders
Situps
800m Run
SATURDAY
WOD:
The Open WOD 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups