What do these two dudes have in common?
CrossFit Games Athletes!
Go Tony!
SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 Minutes to work up to a 3 Rep Max Over Head Press
CONDITIONING
10 Minute AMRAP:
3 Over Head Press 135/95
5 Sumo Deadlift 275/155
TUESDAY
WOD:
STRENGTH
15 Minutes to find a 3 Rep Max Front Squat
CONDITIONING
For Time:
30 Wallball Shots 20/14#
20 Burpees
30 Toes to Bar
20 Box Jumps 30/24”
30 Kettlebell Swings 70/53#
20 Push Ups
400m Run
WEDNESDAY
WOD:
MOBILITY
T Spine Extension
Lacrosse Ball/Barbell to Quads
STRENGTH
EMOM for 20 Minutes
Odd Minutes:
3 Bench Press
Even Minutes:
6 Strict Pull Ups
THURSDAY
WOD:
SKILL
Practice Double Unders
CONDITIONING
12 minute AMRAP:
6 Power Cleans135/95#
12 Push Ups
24 Double Unders
-Rest 4 Minutes-
8 Rounds of Tabata Row
FRIDAY
WOD:
STRENGTH
15 Minutes to find a max of the complex:
3 Push Press + 2 Push Jerk
CONDITIONING
7 Rounds for Time:
3 Push Press 155/105
6 Front Squats 155/105
9 Pull Ups
SATURDAY
WOD:
CONDITIONING
Partner WOD
20 minute AMRAP:
10 Air Squats
10 Kettlbell Swings 2/1.5
10 Burpees
1 Partner works until a round is completed then they switch