SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
CONDITIONING:
Every 30 seconds for 10 minutes:
1st 30 seconds: 5 Ring Pushups
2nd 3o seconds: 10 Double Unders
rest 2 minutes
Every 30 seconds for 10 minutes:
1st 30 seconds: 5 Burpees
2nd 30 seconds: 5 Pullups
TUESDAY
WOD:
STRENGTH:
15 minutes to find a 4RM Back Squats
-then-
1 set of 20 reps at 72% of above, or add 5 lbs to last week’s 20RM
-then-
3 rounds NOT for time:
10 GHD Situps
12 Hip Extensions
WEDNESDAY
WOD:
MOBILITY:
Coach-led drills preparing for Over Head Squats
STRENGTH:
10 minutes to find a 3RM Over Head Squat
CONDITIONING:
12 minute AMRAP:
Run 200 meters
5 Chest to Bar Pullups
10 Over Head Squats (105#/70#)
THURSDAY
WOD:
SKILL:
21 minute EMOM:
1st minute: Inverted Hang to Back Lever
2nd minute: 3 Box Jumps @ very high
3rd minute: 3 deficit Handstand Pushups
FRIDAY
WOD:
Open WOD 14.1
SATURDAY
WOD:
Saturday Fun Day!
*For the duration of the Open: Sunday Fun Day will move to Saturday! Sunday is now Open Event Day!