SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
EMOM for 20 Minutes
Odd Minutes – 3 Back Squat
Even Minutes – 3 Muscle Ups
Cash Out: Roll Out Back and Lats
TUESDAY
WOD:
CONDITIONING
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Burpee
Toes to Bar
Wallball Shot 20/14#
WEDNESDAY
WOD:
STRENGTH
15 Minutes to work up to a 5 Rep Max Romanian Deadlift from rack
CONDITIONING
4 Rounds for Time:
8 Deadlifts @ 70% of 5 Rep RDL Max
400m Run
THURSDAY
WOD:
STRENGTH
15 Minutes to find a max of the Bear Complex:
Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press
CONDITIONING
12 minute AMRAP
10 Thrusters 95/65#
15 KBS 1.5/1
200m Run
FRIDAY
WOD:
SKILL
15 minutes to practice the gymnastic kip
CONDITIONING
5 Rounds for Time:
35 ft Burpee Broad Jump
100m Sandbag Run
10 Toes to Bar
-Rest 1 Minute-
SATURDAY
WOD:
STRENGTH
12 minutes to find a 1 Rep Max Clean
CONDITIONING
Partner “Badger”
3 Rounds for Time:
30 Squat Cleans 95/65
30 Pull Ups
800m Run
Partition Cleans and Pull Ups. Both Run together