SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
12 minutes to find a 2RM clean
CONDITIONING:
For time:
10 squat cleans (135/85#)
20 pushups
30 deadlifts (135/85#)
40 double unders
50 kettlebell swings (1.5/1 pood)
60 situps
70 squats
TUESDAY
WOD:
STRENGTH:
Box squats: 3-3-3-3-3-3-3-3-3-3
* Heaviest possible
*During rest intervals perform 30 total glute ham raises
8:30 AM, 11:30 AM and Open Gym from 12:30 -3 Pm only
WEDNESDAY
WOD:
CLOSED FOR CHRISTMAS
THURSDAY
WOD:
CONDITIONING:
Partner WOD:
20 minute AMRAP:
3 forward rolls
10 kettlebell swings (2/1.5 pood)
10 burpees
*1 partner works until he completes a round, then the next partner completes a round. Alternate rounds until 20 minutes is up
11:30 AM class only
FRIDAY
WOD:
STRENGTH:
12 minutes to find a max of the complex:
power snatch + 2 over head squats
-then-
8 minute EMOM:
power snatch + 2 over head squats at 85% of above
CONDITIONING:
3 rounds for time:
200 meter run
8 power snatch (115/75#)
SATURDAY
WOD:
STRENGTH:
12 minutes to find a 3RM thruster
CONDITIONING:
15 minute AMRAP:
10 box jumps (24/20″)
10 push press (115/75)
10 toes to bar