SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 minutes of instruction on stone shouldering
CONDITIONING
15 minute AMRAP:
10 Ball Slams and Catches
15 Wall Ball Shots @ 20/14
200m Run with Med Ball
TUESDAY
WOD:
CONDITIONING
10 Rounds for time:
5 Kettlebell Swings. As heavy as possible. Russian standard.
20 Double Unders
STRENGTH
Back Squat
3-3-3-3-3-3
Alternate between HBBS and LBBS each set. Use the same load for all sets. Moderate, not heavy.
WEDNESDAY
WOD:
CONDITIONING
5 Rounds for time:
10 Jumping Squats @ 45/35
10 Strict Pullups
10 Reverse Walking Lunges
MOBILITY
10 minutes of hip mobility
THURSDAY
WOD:
STRENGTH
12 minutes to establish a 3RM Overhead Squat
CONDITIONING
“Nancy”
5 Rounds for time:
400 meter run
15 Overhead Squat @ 95/65
FRIDAY
WOD:
STRENGTH/CONDITIONING
In 16 minutes:
Run 1 mile
Use remaining time to find 1RM Front Squat
-Then- (no rest)
2 min AMRAP Handstand Pushups
SATURDAY
WOD:
STRENGTH/CONDITIONING
“Lynne” (untimed)
5 Rounds for max reps of:
Bench Press @ bodyweight
Strict Deadhang Pull-ups