SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
15 mins to find a 5 Rep Max Back Squat
CONDITIONING
5 Rounds not for time
5 Glute Ham Raises
2 Back Squat @ 5 Rep Max
-then-
For Time:
1000m Row
TUESDAY
WOD:
MOBILITY
Barbell to Calf and Quadricep
CONDITIONING
5 Rope Climbs
140/115 Clean and jerk, 5 reps
4 Rope Climbs
165/125 Clean and jerk, 4 reps
3 Rope Climbs
185/135 Clean and jerk, 3 reps
2 Rope Climbs
205/145 Clean and jerk, 2 reps
1 Rope Climbs
225/155 Clean and jerk, 1 rep
WEDNESDAY
WOD:
CONDITIONING
“Michael”
3 Rounds for Time:
800m Run
50 Hip Extensions
50 Sit Ups
THURSDAY
WOD:
STRENGTH
15 minutes to work up to a 4 Rep Max Bench Press
CONDITIONING
5 Rounds for Time:
7 Bench Press 165/100
200m Run
7 Strict Pull Ups
-Rest 1 Minute-
FRIDAY
WOD:
STRENGTH
15 minutes to work up to a 3 Rep Max Front Squat
CONDITIONING
EMOM for 16 Minutes
-Odd Minutes-
3 Deadlift @ 3RM FS
15 Double Unders
-Even Minutes-
5 Burpees
SATURDAY
WOD:
STRENGTH
15 Minutes to find a 3 Rep Max Push Jerk
CONDITIONING
12 minute AMRAP
7 Push Jerks 135/95
200m Run
14 Push Jerks 135/95
200m Run
21 Push Jerks 135/95
200m Run
28 Push Jerks 135/95
200m Run