SUNDAY
WOD:
Randy for Regionals!
MONDAY
WOD:
STRENGTH
12 minutes to establish an 8RM Low Bar Back Squat
CONDITIONING
For time:
10 Shoulder Press @ 115/65
15 Overhead Squat @ 115/65
20 Push Press @ 115/65
25 Front Squat @ 115/65
30 Push Jerk @ 115/65
35 Back Squat @ 115/65
TUESDAY
WOD:
CONDITIONING
Run 5K
MOBILITY
10 minutes of shoulder mobility
WEDNESDAY
WOD:
STRENGTH
15 minutes of instruction and drills on Jerk
20 minutes to establish a 1RM Split Jerk
THURSDAY
WOD:
STRENGTH
5 Rounds (not for time)
3 Box Jumps. As high as possible
3 Broad Jumps
3 Vertical Jumps
12 minutes to establish an 8RM Front Squat
FRIDAY
WOD:
CONDITIONING
“Bulger”
10 rounds for time:
Run 150 meters
7 Chest to Bar Pullups
7 Front Squat @ 135/95
7 Handstand Pushups
SATURDAY
WOD:
STRENGTH
12 minutes to establish a 3RM Hang Power Clean
CONDITIONING
4 Rounds for time of:
10 Hang Power Cleans @ 155/95
Sprint 200m
Rest 1 minute