SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
SKILL:
12 minute instruction and practice on pistols
CONDITIONING:
Tabata Row
Tabata pull-ups
Tabata wall balls (20/14)
Tabata hand release push ups
TUESDAY
WOD:
STRENGTH:
Back squat 4-4-4-4-4
Immediately after each set of back squats, perform 8 jumping squats as explosively as possible.
CASH OUT:
25 glute ham raises (broken up however you want)
WEDNESDAY
WOD:
STRENGTH:
12 min to work up to a heavy snatch
-then-
6 minute EMOM:
2 snatches @80% of above
CONDITIONING:
Sprint 200 m
-rest 1 min-
Sprint 400 m-
rest 2 min-
Sprint 800 m
-rest 2 min-
Sprint 400 m
-rest 1 min-
Sprint 200 m
THURSDAY
WOD:
CLOSED FOR THANKSGIVING
FRIDAY
WOD:
Open Gym — 11:00 to 12:30
WOD: “Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
SATURDAY
WOD:
CONDITIONING:
7 rounds
3 deadlifts @ 315/205
10 chest to bar pull ups
10 burpees
Note: your 1RM deadlift should be at least 400/250 in order to use RX load.