SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
20 minutes to find a 1 Rep Max Back Squat
CONDITIONING
Karen:
150 Wall Ball Shots @ 20/14#
TUESDAY
WOD:
MOBILITY
Lacrosse Ball to triceps and shoulders
CONDITIONING
Elizabeth:
21 – 15 – 9
Power Clean 135/95#
Ring Dips
WEDNESDAY
WOD:
STRENGTH
5×5 Overhead squat
-then-
3×5 Snatch drops
THURSDAY
WOD:
CONDITIONING
8 rounds
100m run
7 Chest to Bar Pullups
7 Front Squats @ 135/95
7 Hand Stand Push Ups
FRIDAY
WOD:
STRENGTH
10 min to find 1RM Turkish – Getup with each arm
CONDITIONING
EMOM 10 min
3 Deadlift @ 275/175
15 Double Unders
Note: This workout is based on an athlete with a Deadlift 1RM of 400/250. Scale accordingly.
SATURDAY
No 9 AM Class
Saturday Evening: Barbells for Boobs and Halloween Party!