SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
CONDITIONING
For time:
Run 800m
50 Situps
25 Pushups
Run 400m
50 Situps
25 Pushups
Run 800m
STRENGTH
10 minutes to perform 25 Pendlay Rows
TUESDAY
WOD:
SKILL
12 minutes of instruction and practice on tire flipping
CONDITIONING
15-10-5
Deadlift @ 300/185
Handstand Pushups with 4″ deficit
WEDNESDAY
WOD:
STRENGTH
12 minutes to establish a 5RM High Bar Back Squat
Compare to 9 May
CONDITIONING
3 Rounds for time:
Run 400m
20 Toes to Bar
7 Push Jerks @ 155/105
THURSDAY
WOD:
MOBILITY
10 minutes of shoulder mobility
CONDITIONING
4 Rounds (not for time)
3 Barbell Turkish Getup ea. arm
40 seconds ME Thrusters with the same load
Rest as needed between rounds
FRIDAY
NO 5:15 PM CLASS TODAY.
ALL OTHER CLASSES and OPEN GYM are scheduled as usual!
WOD:
STRENGTH
15 minutes to establish a 1RM Hang Clean and Jerk
CONDITIONING
3 Rounds for time:
10 Hang Power Clean @ 135/85
15 Burpees
SATURDAY
WOD:
STRENGTH
EMOM for 7 Minutes:
2 Pause Front Squat (3 seconds)
CONDITIONING
“Fran”
21-15-9
Thrusters @ 95/65
Pullups