SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
10 minute EMOM:
odd: 15 seconds ME plyo-pushups
even: 15 seconds ME ring rows
CONDITIONING:
Open Workout 13.3
12 minute AMRAP:
150 wall balls (20/14)
90 double unders
30 muscleups
TUESDAY
WOD:
SKILL:
10 minute instruction and practice on toes to bar
10 minute EMOM:
odd: row 200m/150m
even: 20 seconds of toes to bar (up to 10 reps)
CONDITIONING:
For time:
100 burpees
WEDNESDAY
WOD:
STRENGTH:
8 minutes instruction and practice on spotting back squat
20 minutes to find a 1 rep max back squat
12 minutes to complete:
up to 25 glute ham raises
up to 25 weighted GHD situps
THURSDAY
WOD:
SKILL:
Instruction on the hang power clean and push jerk
CONDITIONING:
DT
5 rounds for time:
12 deadlift (155/105)
9 hang power cleans (155/105)
6 push jerk (155/105)
FRIDAY
WOD:
STRENGTH:
12 minutes to work up to a heavy snatch
6 minute EMOM:
2 snatches at 85% of above
CONDITIONING:
6 minute AMRAP:
3 power snatch (115/75)
3 chest to bar pullups
6 power snatch
6 chest to bar pullups
9…
9…
SATURDAY
WOD:
STRENGTH:
12 minutes to find a 2RM pause front squat (3 sec pause)
CONDITIONING:
Michael
3 rounds for time:
run 800 m
50 hip extensions
50 situps