SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
10 minutes of instruction and drills on Clean starting position and pull technique
30 minutes to find 1RM of the complex:
Clean Deadlift + Clean RDL + Hover Clean
TUESDAY
WOD:
CONDITIONING
“Hammer”
5 Rounds for time:
5 Power Cleans @ 135/95
10 Front Squats @ 135/95
5 Jerks @ 135/95
20 Pullups
Rest 90 seconds
WEDNESDAY
WOD:
CONDITIONING
Buy in: 1 Minute L-Sit Hold
3 Rounds for Time:
21 Calorie Row
14 Toes to Bar
7 Shoulder to Overhead @ 135/95
Cash Out : 1 Minute L-Sit Hold
STRENGTH
12 minutes to establish a 5RM Shoulder Press
THURSDAY
WOD:
10 minutes of instruction on WOD goal setting, pacing, and dividing work into sets — with example WODs
CONDITIONING
“Karen”
For time:
150 Wall Ball Shots @ 20/14
FRIDAY
WOD:
STRENGTH
12 minutes to establish an 8RM Low Bar Back Squat
Compare to 27 April
CONDITIONING
3 Rounds for time
Run 400m
12 Front Squats @ 185/115
SATURDAY
WOD:
STRENGTH/MOBILITY
12 minutes to practice Overhead Squats in sets of 5. Focus on quality reps with full range of motion. Add weight as desired.
CONDITIONING
5 Rounds for Time:
5 Overhead Squat @ 95/65
15 Push Ups
30 Double Unders