SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 minutes to establish a 5RM Overhead Squat
CONDITIONING
5 Rounds for time:
20 Wall Ball Shots @ 20/14
10 Kettlebell Swings @ 2/1.5
TUESDAY
WOD:
STRENGTH
10 minutes of instruction and drills on Snatch starting position and pull technique
25 minutes to find 1RM of the complex:
Snatch Deadlift + Snatch RDL + Hover Snatch
WEDNESDAY
WOD:
STRENGTH
12 minutes to establish an 8RM Front Squat
CONDITIONING
3 Rounds for time:
10 Power Cleans @ 205/135
Run 400m
Rest 2 minutes
THURSDAY
WOD:
STRENGTH
Deadlift
1-1-1-1-1
Overhead Squat
1-1-1-1-1
Alternate between the two movements
FRIDAY
WOD:
CONDITIONING
“Holbrook”
10 Rounds for time
5 Thrusters@115/75
10 Pullups
100m Sprint
Rest 1 minute
Score is your fastest and slowest round.
SATURDAY
WOD:
STRENGTH
12 minutes to establish an 8RM Low Bar Back Squat
CONDITIONING
15 minute AMRAP:
50 Squats
30 Pushups
10 Strict Pullups