SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
12 minutes to find a 1 RM Snatch
-then-
EMOM 7 minutes:
2 Snatches at 85% of 1 RM
-then-
E2MOM 10 minutes:
5 Snatch Pulls @120% of 1 RM
TUESDAY
WOD:
STRENGTH:
15 minutes to:
find a 1 RM Sumo Deadlift
Complete 5 Chest to Bar Pullups after every attempt (up to 30 total reps)
CONDITIONING:
JT
21-15-9
Handstand Pushups
Ring Dips
Pushups
*20 minute cutoff
WEDNESDAY
WOD:
STRENGTH:
12 minutes to find a 6 RM Back Squat
-then-
1 set of 20 reps at 75% of above, or add 5# to last week’s 20 RM
CONDITIONING:
20-15-10
Deadlift (225/155#)
Front Rack Lunges (135/95#)
*15 minute cutoff
THURSDAY
WOD:
MOBILITY:
12 minutes of shoulder opening drills
CONDITIONING:
20 minute AMRAP:
8 Push Press (115/75#)
12 Burpee Box Jumps (20/18″)
30 Double Unders
FRIDAY
WOD:
SKILL:
8 minute instruction on the Kipping Pullup
8 minute EMOM:
1 set of Pullups
* Your coach will help you determine your target number of 1-8 reps for your sets
STRENGTH:
18 minute EMOM:
1st minute: 8 Toes to Bar
2nd minute: 5 Over Head Squats (115/70#)
3rd minute: 5 Romanian Deadlifts + 5 Pendlay Rows (165/115#)
SATURDAY
WOD:
STRENGTH / CONDITIONING:
Partner WOD:
10 rounds with a 3 minute clock per round:
Row 500/400 meters
AMRAP Front Squats (185/125#)
* P1 completes a 3 minute round while P2 rests. Then P2 completes a 3 minute round while P2 rests. At the end, each partner will have performed 5 rounds. Score is total Front Squats. Racks may be used.