SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 min to find
5 Rep Max Sumo Deadlift
CONDITIONING
4 Rounds for Time:
200m Run
5 Muscle Ups
10 Deadlift 185/115 (Sumo or traditional stance)
TUESDAY
WOD:
STRENGTH
Every Minute on the Minute until failure:
Hang Power Snatch + Hang Snatch
Add 10/5 lbs per each minute.
Starting around 50% of 1 Rep Max Snatch
-then-
Every Minute on the Minute until failure:
Hang Power Clean + Hang Clean
Add 10/5 lbs per each minute.
Starting around 50% of 1 Rep Max Clean
Mulligans may be used. No more than 2 for one single weight.
WEDNESDAY
WOD:
SKILL
12 minutes to work on Double Under Technique
CONDITIONING
5 Rounds:
7 L-Pull Ups
14 Burpees
ME UB Double Unders(1 Mulligan)
Rest 1 min between rounds
THURSDAY
WOD:
STRENGTH
10 minutes to find a 5 Rep Max Back Squat
-then-
Every Minute on the Minute
2 Back Squat at final 5 Rep Max Weight
CONDITIONING
15–12-9–6–3
Wall Ball Shot 20/14
Kettle Bell Swing 1.5/1
1 Rope Climb Between Rounds
FRIDAY
WOD:
MOBILITY
Hip Flexor Dynamic Stretches with bands.
STRENGTH
7×3 Bench Press
7×3 Power Clean
Alternating Movements between sets.
SATURDAY
WOD:
STRENGTH
15 min to find 5 Rep Max Front Squat
CONDITIONING
1 Minute AMRAP
Thrusters 95/65
2 Minute AMRAP
3 Thrusters 95/65
6 Box Jumps 24/20
3 Minute AMRAP
3 Front Squats 95/65
3 Push Press 95/65
6 Box Jumps 24/20
4 Minute AMRAP
3 Front Squats 95/65
3 Push Press 95/65
3 Thrusters 95/65
6 Box Jumps 24/20