SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
9 AM Only – “Murph”
10 AM – 1 PM Open Gym
TUESDAY
WOD:
MOBILITY
10 minutes of lacrosse ball and foam roller to chest and shoulders
CONDITIONING
3 Rounds for time:
20 L – pull-ups
20 Ring Pushups
20 Burpees
If you did Murph on Monday:
WOD for you is:
Skill Work: Double-unders, Handstand holds, and GHD situps. Not for time! Mobility is the most important activity for you today!
WEDNESDAY
WOD:
STRENGTH
15 minutes to establish a 1RM Hang Snatch
CONDITIONING
EMOM for 7 minutes perform 2 Hang Snatches at 65 % of 1RM
-Then-
2 minutes AMRAP of Hang Snatches at 65% of 1 RM
THURSDAY
WOD:
STRENGTH
10 minutes to establish a 5RM Front Squat
Compare to 24 May
CONDITIONING
5 Rounds for time:
5 Right arm Turkish Getups @ 2/1.5
10 Right arm Kettlebell Snatches @ 2/1.5
5 Left arm Turkish Getups @ 2/1.5
10 Left arm Kettlebell Snatches @ 2/1.5
TUESDAY
FRIDAY
WOD:
CONDITIONING
3 Rounds for time:
Run 200m
20 Kettlebell Swings @ 2/1.5
STRENGTH
Bench Press
5-5-5-5-5
Rest 2 minutes between sets
Compare to 2 January
SATURDAY
WOD:
SKILL
Find your max of each movement in any order:
Handstand Walk
Double Unders
Box Jump