WODs June 30th – July 6th

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

MOBILITY

Foam Roll Lower Back and Hips
Lacrosse ball to traps

CONDITIONING

3 Rounds for Time:
400m Run
30 Sit Ups
25 Hip Extensions
20 Push Ups

TUESDAY

WOD:

STRENGTH

12 minutes to find 5 Rep Max Deadlift.

CONDITIONING

EMOM for 10 Minutes
5 Deadlift @ 60% of  5 Rep Max
5 Over the Bar Burpee

WEDNESDAY

WOD:

SKILL

Double Unders

CONDITIONING

5 Rounds for time:
3 Bar Muscle Up
200m Run
10 Pull Ups
-Rest 1 Minute-

THURSDAY

WOD:

FUN WATER WOD!

FRIDAY

WOD:

STRENGTH
20 Minutes to find a 10 Rep Max Back Squat
-then-
EMOM for 6 Minutes
3 Back Squat at 10RM

SATURDAY

WOD:

STRENGTH

12 Minutes to Find a 1 Rep Max Hang Clean

CONDITIONING

For Time:
1000m Row
30 Hang Cleans @ 70% of 1 Rep Max
1000m Row

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