SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
4 PM only class (Funday)
TUESDAY
WOD:
10 mins of mobility on Shoulders, Ankles, and Wrist.
10 Mins work up to a moderate 5RM Overhead Squat
“Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats 95/65
Compare to Sept 23, 2013
WEDNESDAY
WOD:
15 mins to find a 1RM Shoulder Complex:
1 Shoulder Press + 3 Push Press + 5 Push Jerks
-then-
6 min AMRAP of
2 Power Cleans
3 Push Press
5 Front Squats
Load @ 1 RM of complex above.
-then-
Cash-out: 5 Rope Climbs (10 mins to complete)
THURSDAY
WOD:
Strength:
8 minutes instruction and practice on spotting Back Squat
-then-
20 minutes to find a 6RM Back Squat
-then-
12 min to complete up to 25 GHRs and 25 weighted GHD Situps
FRIDAY
WOD:
Skill Work:
5 min of instruction on Stone to Shoulder
5 min instruction on Turkish Getup
-then-
EMOM10
Odd: Stone to Shoulder
Even: Turkish Getup
-then-
8 min AMRAP of
“Cindy” (5 Pullups, 10 Pushups, & 15 Squats)
-then-
8 min to run 800m then with remaining time complete AMRAP of “Cindy”
*Score is total rounds and reps of “Cindy” completed in the 16 minutes.
SATURDAY
WOD:
Partner WOD
20 min AMRAP
3 Bench Press
9 Sandbag Thrusters (heavy)
15 Partner Weighted Situps w/ a Med. Ball 20/14
Score is rounds completed plus total weight on bench press. Teams will go up each round on bench press weight at athletes discretion.
Score is rounds completed plus total weight on bench press. Teams will go up each round on weight.