SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 minutes to work up to a 3 Rep Max Back Squat
CONDITIONING
5 Rounds for Time:
5 Deadlift @ 80% of 3 Rep Max Back Squat
5 Over the Bar Burpees
TUESDAY
WOD:
SKILL
15 Minutes to work on Rope Climbs
CONDITIONING
1 minute AMRAP
Rope Climbs
4 minute AMRAP
10 Push Ups
15 Wall Ball Shots 20/14#
20 Kettlebell Swings 53/35#
1 minute AMRAP
Rope Climbs
4 minute AMRAP
10 Push Ups
15 Wall Ball Shots 20/14#
20 Kettlebell Swings 53/35#
WEDNESDAY
WOD:
STRENGTH
12 minutes to find a 3 Rep Max Weighted Push Up
CONDITIONING
7 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Air Squats
EMOM perform 5 Burpees
THURSDAY
WOD:
MOBILITY
Lacrosse Ball to Hips and Glutes
CONDITIONING
40-30-20-10
Wallball Shots 20/14#
Double Unders
Sit-ups
FRIDAY
WOD:
STRENGTH
15 minutes to work up to a 1 Rep Max Power Clean
CONDITIONING
“Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95#
SATURDAY
WOD:
CONDITIONING
For Time:
Run 5k