WODs June 23 – June 29

Oh lawdy

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

 catlift

 

 

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