WODs August 25th – August 31st

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

12 minutes to find a 3 Rep Max Pause Back Squat (2 second pause)

CONDITIONING

For Time:
21-15-9-15-21 reps for time of:
Deadlift 225/155#
Burpee

TUESDAY

WOD:

STRENGTH

5×5 Glute Ham Raises (Add weight if needed)
5xMax Effort L-Sit
-Alternate movements-

CONDITIONING

Death by Burpees
1 Burpee on the first minute
2 Burpees on the second minute
3 Burpees on the third minute…
Burpees increase with each minute until you can no longer finish with in the minute

WEDNESDAY

WOD:

STRENGTH

Five rounds for max reps of:
Body weight bench press
Strict Pull-ups
-Rest as needed between sets-

MOBILITY

Lacrosse Ball to Shoulder and Chest

THURSDAY

WOD:

STRENGTH

12 minutes to find a 3 Rep Max Thruster from the floor

CONDITIONING

3-2-1
Rope Climb
4-6-8
Clean and Jerk 135/95#
9-15-21
Box Jump 24/20″

FRIDAY

WOD:

CONDITIONING

“Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

SATURDAY

WOD:

STRENGTH

12 Minutes to find a 2 Rep Max of the complex:
3 Behind the neck snatch grip push press + 1 Over Head Squat

CONDITIONING

3 Rounds for Time:
400m Run
12 Over Head Squats 95/65#
15 Pull Ups
24 Double Unders

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