SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
TUESDAY
WOD:
STRENGTH
15 minutes to find a 5 Rep Max Front Squat
CONDITIONING
For Time:
20 Thrusters @ 50%
of 5 Rep Max Front
Squat
200m Run
15 Thrusters
400m Run
10 Thrusters
800m Run
WEDNESDAY
WOD:
STRENGTH
7 x 3 Overhead Squat
7 x 3 Deadlift
Alternate between sets
THURSDAY
WOD:
SKILL
Kipping Pull Ups
CONDITIONING
6 Minute AMRAP
10 Pull Ups
15 Box Jump 24”/20”
-1 Minute Rest-
2 Minute AMRAP
Wall Ball Shots 20/14#
-1 Minute Rest-
6 Minute AMRAP
10 KB Swing 2/1.5
15 Burpees
-1 Minute Rest-
2 Minute AMRAP
Wall Ball Shots 20/14#
FRIDAY
WOD:
STRENGTH
15 minutes to find a 6 Rep Max Back Squat
CONDITIONING
For Time:
30 Pull Ups
50 Push Ups
70 Sit Ups
90 Air Squats
SATURDAY
WOD:
STRENGTH
12 Minutes to find a 2 Rep Max Over Head Press
CONDITIONING
10 Minute AMRAP
1 Push Press @ 2RM Over Head Press
1 Burpee Box Jump 24/20″
3 Push Press @ 2RM Over Head Press
3 Burpee Box Jump 24/20″
5 Push Press @ 2RM Over Head Press
5 Burpee Box Jump 24/20″
7 Push Press @ 2RM Over Head Press
7 Burpee Box Jump 24/20″
9…
9..