WODs November 3rd – 9th

Baby Eric

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.

 

 

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