SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 minutes to find a max of the complex: 1 Push Jerk + 1 Split Jerk (From Racks)
CONDITIONING
“DT”
5 Rounds for Time:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Jerk 155/105
-18 Minute Cap-
TUESDAY
WOD:
SKILL
Hollow Position and L-Sits
CONDITIONING
10 Handstand Push Ups
30 Pull Ups
50 Double Unders
15 Handstand Push Ups
20 Pull Ups
50 Double Unders
20 Handstand Push Ups
10 Pull Ups
50 Double Unders
WEDNESDAY
WOD:
STRENGTH
12 minutes to find a 8 rep max Back Squat
-Then-
4 min EMOM of 3 BS at 8 Rep Max Back Squat
CONDITIONING
1-2-3-4-5-4-3-2-1
Back Squat 185/115
Toes to Bar
THURSDAY
WOD:
MOBILITY
Lacrosse ball to feet and hip opening drills
CONDITIONING
8 Rounds for Time:
200m Hill Sprint
-rest by walking back to start-
FRIDAY
WOD:
STRENGTH
4 Rounds NOT for Time:
Max Effort Strict Pull Ups (Pronated Grip)
-Immediately after coming of the bar-
Max Effort Ring Dips
-Rest-
Max Effort Strict Pull Ups (Supinated Grip)
-Immediately after coming of the bar-
Max Effort Push Ups with a 3 second pause at the top
SATURDAY
WOD:
STRENGTH
Front Squat
4×8
-then-
Front Squat + 2 Push Press
4×3
