SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 minutes to find a 3 Rep Max Touch and Go Deadlift
CONDITIONING
5 Rounds for Time:
5 Handstand push-ups
10 Deadlifts, 185/135
10 Chest to bar pull-ups
20 Double-unders
TUESDAY
WOD:
STRENGTH
15 minutes to find a 4 Rep Max Back Squat
CONDITIONING
Partner WOD:
16 Minute AMRAP:
P1: Completes as many rounds of: 10 Push Ups 10 Air Squats 10 Sit Ups while
P2: Completes a 400m ROW
Switch when finished with 400m ROW
WEDNESDAY
WOD:
CONDITIONING
5 Rounds for time:
15 KB Swing @ 1.5/1
10 Thruster @ 95/65
15 Burpees
15 KB Swing @ 1.5/1
Rest 3 minutes
THURSDAY
WOD:
STRENGTH
15 minutes to find a max of the complex:
Hang Snatch + Snatch
-then-
15 Minute to find a 4 Rep Max Overhead Squat
Cash Out: 30 GHD Sit Ups
FRIDAY
WOD:
SKILL
L-Sit/Hollow Position/Hollow Rock
CONDITIONING
For Time:
10-9-8-7-6-5-4-3-2-1
Wall Ball Shot 20/14″
Hollow Rocks
Box Jumps 24/20″
SATURDAY
WOD:
STRENGTH
15 minutes to find a 6 Rep Max Front Squat
CONDITIONING
12 Minute AMRAP of the Ascending Ladder:
1 Burpee Box Jumps 24/20″
1 Hang Clean 135/95#
1 Toes to Bar
3 Burpee Box Jumps 24/20″
3 Hang Clean 135/95#
3 Toes to Bar
5 Burpee Box Jumps 24/20″
5 Hang Clean 135/95#
5 Toes to Bar
Ascending Until Time Expires