SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
MOBILITY
Foam Roll Calves and Quads
CONDITIONING
8 Front Squats (135/95)
5 Bar-Facing Burpees
8 Power Cleans (135/95)
5 Bar-Facing Burpees
8 Push Jerks (135/95)
5 Bar-Facing Burpees
8 Thrusters (135/95)
5 Bar-Facing Burpees
8 Overhead Squats (135/95)
5 Bar-Facing Burpees
TUESDAY
WOD:
STRENGTH
15 Minutes to find a Max of the complex:
Hang Clean + 2 Front Squat + 1 Jerk
CONDITIONING
4 Rounds for time:
5 Hang Power Cleans 135/95
10 GHD Sit Ups
200m Run
WEDNESDAY
WOD:
STRENGTH
15 minutes to establish a 3RM 3 Second Pause Front Squat
CONDITIONING
For Time:
35 Box Jumps (24/20)
30 KB Swings (53/35)
25 Toes-2-Bar
20 Hand Release Push Ups
15 Pull Ups
10 Burpees
THURSDAY
WOD:
In 12 Minute Cap
Run 800m
Then use remainder of time to find 1RM Press
-then-
In 12 Minute Cap
Run 800m
Then use remainder of time to find 3RM Push Press
-then-
In 12 Minute Cap
Run 800m
Then use remainder of time to find 5RM Push Jerk
FRIDAY
WOD:
SKILL
Pull Ups/Kipping
Strategy on Pull Ups
CONDITIONING
7 minute AMRAP
400m Run
ME Pull Ups
-then with no rest-
7 minute AMRAP
400m Run
ME Toes 2 Bar
SATURDAY
WOD:
STRENGTH
15 min to find a 3RM Back Squat
CONDITIONING
12 EMOM
30 second max effort row / 30 seconds rest