SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 minutes to find a max of the complex: 5 Shoulder Press + 3 Push Press
CONDITIONING
For Time:
25 Hand Stand Push Ups
25 Burpees
25 Box Jumps 24/20″
25 Power Snatch 75/55#
25 Toes To Bar
25 Wallball Shots 20/14#
TUESDAY
WOD:
STRENGTH
15 minutes to find a 3 Rep Max Pause Front Squat (3 Second Pause)
CONDITIONING
5 Rounds for Time:
6 Deadlift @ 3RM Front Squat
9 Pull Ups
12 Bar Facing Burpees
3 Deadlift @ 3RM Front Squat
-Rest 1 Minute-
WEDNESDAY
WOD:
MOBILITY
Lacrosse Ball to Chest and Low Back
CONDITIONING
For Time:
400m Run
25 Hip Extensions
25 Sit Ups
800m Run
25 Push Ups
25 Sit Ups
400m Run
25 Hip Extensions
25 Sit Ups
THURSDAY
WOD:
STRENGTH
15 min to work up to a heavy Bear Complex:
Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press
CONDITIONING
14 minute AMRAP
1 Bear Complex
100m Run
2 Bear Complex
100m Run
3 Bear Complex
100m Run
4 Bear Complex
100m Run
5 Bear Complex
100m Run
-After your round of 5, go back to 1 Bear Complex and repeat the ladder until time expires
FRIDAY
WOD:
STRENGTH
5X5 Back Squat
-then-
8X2 Bench Press
SATURDAY
WOD:
CONDITIONING
Partner WOD!
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95#
7 Knees to elbows
7 Deadlift 245/165#
7 Burpees
7 Kettlebell swings 2/1.5pd
7 Pull-ups
-Partition Between Partners However is Needed-