SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
MOBILITY:
10 minutes of shoulder opening drills
CONDITIONING:
30 Handstand Pushups
40 Burpees
50 Over Head Squats (75/55#)
100 Double Unders
TUESDAY
WOD:
STRENGTH:
15 minutes to find a 3RM Hang Power Snatch
CONDITIONING:
12 minute AMRAP:
5 Hang Power Snatch (155/105#)
3 Pullups
6 Hand Release Pushups
9 Box Jumps (26/22)
3 Pullups
6 Hand Release Pushups
9 Box Jumps (26/22)
WEDNESDAY
WOD:
STRENGTH:
15 minutes to find a 3RM Front Squat
-then-
1 minute AMRAP
Front Squat @ 70% of above
-then-
12 minutes to complete:
20 Glute Ham Raises
30 GHD situps
THURSDAY
WOD:
CONDITIONING:
CrossFit Open Workout 13.4:
7 minute AMRAP:
3 Power Clean and Jerks (135/95#)
3 Toes to Bar
6 Power Clean and Jerks (135/95#)
6 Toes to Bar
9…
Rest 5 minutes
STRENGTH:
3 rounds NOT for time:
5 Pendlay Rows
5 Romanian Deadlifts (135/95#)
FRIDAY
WOD:
SKILL:
10 minutes instruction on the Kipping Pullup
STRENGTH/SKILL:
18 minute EMOM:
1st min: 5 Chest to Bar Pullups
2nd min: 20 Double Unders
3rd min: 3 snatches @ heavy
SATURDAY
WOD:
STRENGTH:
15 minutes to find a 3RM back squat
-then-
1 minute AMRAP:
Back Squat @ 70% of above
-then-
12 minutes to complete:
20 Glute Ham Raises
30 GHD Situps