SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
12 minutes to establish as 5RM front squat
CONDITIONING:
“Nate-Minute AMRAP”
8 minute AMRAP:
2 muscle ups
4 handstand pushups
8 kettlebell swings (2/1.5 pood)
TUESDAY
WOD:
STRENGTH:
Shoulder press:
5-5-5-5-5-5-5
Pendlay Row:
5-5-5-5-5-5-5
*Alternate movements
WEDNESDAY
WOD:
SKILL:
10 minutes instruction and practice on double-unders
CONDITIONING:
Partner Chipper:
4000 m row
80 overhead squats (45/35#)
*Only one athlete works at a time. After over head squats begin, if the bar touches the ground, both athletes immediately owe 10 burpees for every infraction.
THURSDAY
WOD:
STRENGTH / CONDITIONING:
With a running clock:
12 minutes to:
run 800 m
-then-
use the remaining time to find a 6RM back squat
-then no rest-
12 minutes to:
run 800 m
-then-
use the remaining time to find a 3RM back squat
*score is 6RM + 3RM
FRIDAY
WOD:
MOBILITY:
10 minutes of t-spine and shoulder mobility
CONDITIONING:
5 rounds:
20 wall ball shots (20/14)
20 dumbbell snatches (10R/10L) @ (45/35#)
rest 2 minutes
*Challenge: Do each set of wall ball shots unbroken
SATURDAY
WOD:
STRENGTH:
20 minutes to find a max complex:
clean + front squat + split jerk + split jerk
CONDITIONING:
Every 90 seconds for 8 rounds:
perform 1 complex at 80% of above