SUNDAY
WOD:
Open WOD 14.4 Event
*Workout starts promptly at 3 pm
MONDAY
WOD:
Conditioning:
EMOM for 20 Minutes:
5 Burpees
3 second “nose and toes” handstand hold
1 Forward roll out of handstand hold
TUESDAY
WOD:
Conditioning/Strength
For time:
Run 1 mile
8 Rope climbs
10 Front Squats @ 225/130
20 Front Squats @ 185/110
*Racks may be used. Rx weights assume you have a 280/160 lb front squat 1RM. If not, scale accordingly.
WEDNESDAY
WOD:
Strength:
12 minutes to find a 1RM power clean and push jerk
Conditioning:
AMRAP 5 minutes
400m run
10 Power cleans @ 115/75
20 Box jumps
30 Push press/jerk @ 115/75
40 Kettlebell swings @ 1.5/1.0 pd
50 DU
– Rest 3 min-
AMRAP 5 min
400m run
50 DU
40 KBS
30 Push press/jerk
20 Box jumps
10 Power cleans
Scored by total reps. Run does not count in rep total.
THURSDAY
WOD:
NFL Combine Day
-Bench press: max reps at 225/105 lb
-Vertical jump test, 3 attempts
-Pro agility shuttle run tournament
FRIDAY
WOD:
Open WOD 14.5
SATURDAY
WOD:
Saturday Fun Day!