SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
15 min to find max of:
Hang Clean + 3 Front Squat + 1 Jerk
CONDITIONING
12 minute AMRAP
Max Effort Front Squat from floor at 185lb/120lb
-When bar is dropped-
200 Meter Run
10 Burpees
Score is number of reps
TUESDAY
WOD:
STRENGTH
15 minutes to find a 3 Rep Max weighted Pull-Up
CONDITIONING
8min AMRAP
7 Toes to Bar
7 Burpees
7 Toes to Bar
14 Burpees
7 Toes to Bar
21 Burpees
7 Toes to Bar
28 Burpees…
WEDNESDAY
WOD:
SKILL
Bouncing out of a squat/Upright Torso
STRENGTH
5 x 5 of 3 Second Pause Back Squat.
Bounce out of the bottom
THURSDAY
WOD:
MOBILITY
Roll of hips and side of glute. T-Spine
CONDITIONING
“Helen”
3 rounds for time:
400m Run
21 Kettle Swings (53/35)
12 Pullups
FRIDAY
WOD:
STRENGTH
15 min to find 3RM Front Squat
CONDITIONING
For Time:
800m Row
9 Deadlift (275/185)
80 Double Unders
600m Row
6 Deadlift
40 Double Unders
400m Row
3 Deadlift
20 Double Unders
SATURDAY
WOD:
SKILL
Tire Flips/ Sled Push
CONDITIONING
Two Rounds for Max Reps of:
1 min ON / 1 min OFF of:
Box Jumps (24/20)
Rest 1 Min
Wallballs (20/14)
Rest 1 Min
Air Squats
Rest 1 Min
Kettlebell Swings (1.5/1)
Rest 1 Min