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