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