SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH / CONDITIONING:
12 minutes to run 800 m and then find a 3RM Back Squat
12 minutes to run 800 m and then find a max height Box Jump
12 minutes to run 800 m and then find a 3RM Overhead Squat
*Performed with a 36 minute running clock. No rests between portions.
TUESDAY
WOD:
STRENGTH / SKILL:
20 minute EMOM:
odd: 1 Rope Climb
even: 1 Stone to Shoulder
CONDITIONING:
For time:
Row 500 m
WEDNESDAY
WOD:
Wednesday Fun Day!
4 PM class ONLY
THURSDAY
WOD:
STRENGTH:
10 minutes to find a heavy Bear Complex
* Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press
CONDITIONING:
14 minute AMRAP:
1 Bear Complex at 80% of above
150 m run
2 Bear Complex
150 m run
3 Bear Complex
150 m run
4 Bear Complex
150 m run
5 Bear Complex
150 m run
FRIDAY
WOD:
MOBILITY:
Hip mobility drills
STRENGTH:
A.) 7 x 3 Deadlift from 4″ plates
B.) 7 x 8 Toes to Bar
* Alternate movements A and B
SATURDAY
WOD:
STRENGTH/ CONDITIONING
8 minute Cindy or Row for calories
8 minutes to find a 5 RM Front Squat
8 minute Row for calories or Cindy
* Performed with a 24 minute running clock. No rest between portions