SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
15 minutes to find a 1 Rep Max Split Jerk (from racks)
CONDITIONING
For Time:
100m sprint (all out, do not pace) then
5 rounds:
40 Double unders
15 Burpees
Rest 1 min
TUESDAY
WOD:
STRENGTH/CONDITIONING
In 17 minutes
Run 1 mile
Use remainder of time to find 5RM Front squat
Then not for time: 5×5 glute ham raises. Use partners to spot and assist.
WEDNESDAY
WOD:
SKILL WORK
Kipping handstand pushup
CONDITIONING
EMOM for 20 minutes:
Odd mins – 5 handstand pushups
Even mins – 5 strict pullups
THURSDAY
WOD:
CONDITIONING
4 minute AMRAP:
5 box jumps (30”/24”)
15 Russian kettlebell swings (2/1.5)
-Rest 1 Minute-
4 minute AMRAP:
10 goblet squats (same kettlebell)
10 kettlebell push press (5 R/ 5 L @ same kettlebell)
-Rest 1 Minute-
4 minute AMRAP:
100m run
5 Burpee box jumps (same box)
FRIDAY
WOD:
STRENGTH
15 minutes to find a 5 Rep Max Deadlift
CONDITIONING
EMOM for 10 minutes:
1 Deadlift at 5RM established today
10 Kettlebell Swings 2/1.5
SATURDAY
WOD:
“Holbrook”
Ten rounds for time
5 thrusters@115/75
10 Pull-ups
100 meter Sprint
Rest 1 minute
Score is your fastest and slowest round.