SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
15 Minutes to find a 3 Rep Max Push Press
CONDITIONING
For Time:
30 Push Press 135/95
3 Rope Climbs
20 Push Press
2 Rope Climbs
10 Push Press
1 Rope Climb
TUESDAY
WOD:
STRENGTH
12 minutes to find a 5 rep max Front Squat
-then-
EMOM for 4 minutes
2 Pause Front Squats (1 Second Pause)
CONDITIONING
8 Tabata Intervals at each movement
Box Jump 24/20
Kettle Bell Swing 2/1.5pd
Wall Ball Shot 20/14
Burpees
WEDNESDAY
WOD:
STRENGTH
15 minutes to find a max of the complex:
Hang Power Snatch + Overhead Squat + Snatch Balance
CONDITIONING
3 Rounds for Time:
10 Deadlift 135/95
10 Hang Power Cleans135/95
10 Overhead Squat 135/95
200m Run
THURSDAY
WOD:
SKILL
10 x 1 Working up to a high box jump
-then-
10 x 1 Broad Jump
CONDITIONING
30 Sit-ups
30 Burpees
24 Sit-ups
24 Burpees
18 Sit-ups
18 Burpees
12 Sit-ups
12 Burpees
6 Sit-ups
6 Burpees
FRIDAY
WOD:
STRENGTH
Bench Press
5-3-3-2-1-1-1
-then-
30 Strict Pull Ups broken up however you please.
SATURDAY
WOD:
GRACE FOR THE GAMES!
COME SUPPORT TONY ROGERS!