SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
12 minutes to find a 1RM front squat
CONDITIONING:
7 rounds for time:
10 thrusters (95/65)
10 ring push-ups
TUESDAY
WOD:
CONDITIONING:
5 rounds for time:
10 box jumps (30/24″)
100 ft shuttle sprint (with a small obstacle in the middle)
15 pull-ups
MOBILITY:
10 minutes of hip mobility
WEDNESDAY
WOD:
STRENGTH:
15 minutes to find a 1RM snatch
CONDITIONING:
CrossFit Football Kettlebell Test:
5 rounds:
1 min ME Russian kettlebell swings (2/1.5)
1 minute rest
* For every working interval you do not achieve 30 kettlebell swings, row a 1000 m penalty row at the end.
THURSDAY
WOD:
STRENGTH:
10 minutes to find a 5RM back squat
-then-
5 minute EMOM of 2 back squats @ 5RM load
-then (no rest)-
1 set AMRAP touch and go deadlift @ 5RM back squat.
* Must stop if technique breaks down beyond safe limits. (Coach will tell you.)
CASH OUT:
20 glute ham raises. (Broken up as you see fit)
FRIDAY
WOD:
CONDITIONING / STRENGTH:
With a running clock :
6 minute AMRAP
200 m run
10 overhead squats (95/65)
-then-
12 minutes to find a 3 RM overhead squat
-then
-6 minute AMRAP
200 m run
10 overhead squats (115/80)
* No rest between portions. Bar will start from the ground for all portions
SATURDAY
WOD:
SKILL:
12 minute skill work on handstand push-ups
CONDITIONING / STRENGTH:
JT:
21-15-9
handstand push-ups
push-ups
ring dips