SUNDAY
WOD:
Fun Day!
MONDAY
WOD:
CONDITIONING:
With a 10 min running clock perform
3 Rounds:
Run 200 meters
6 Cleans @ 185/120
rest the remainder of the 10 min
-then-
3 Rounds for time:
Run 200 meters
6 Deadlifts @ 315/205
*Second portion starts immediately upon completion of the first 10 minute segment. You must adjust your weights for the second portion either during your break or on the clock.
TUESDAY
WOD:
STRENGTH:
12 min to find an 8RM Back Squat
CONDITIONING:
8 min AMRAP
“Nate”
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings @ 2/1.5 pd
WEDNESDAY
WOD:
SKILL:
15 minutes coaching and practice on Bar Muscle Ups
STRENGTH:
Warmup to a 4RM Shoulder Press
-then
3xME reps @ 70% of 4RM
*Rest exactly 15 seconds between the three sets.
6×5 warmup of Strict Pullups (pronated)
-then-
3xME reps
*Rest exactly 15 seconds between the three sets
THURSDAY
WOD:
CONDITIONING:
Run 1 mile
perform 100 Burpees during the 1-mile run
*You may not perform Burpees between CFI and the 400m mark, but anywhere else on the course is fair game.
FRIDAY
WOD:
CONDITIONING:
For Time:
Partner 150 meter Kettlebell Farmer’s Carry @ 53/35 lbs each hand
*P1 does Farmer’s Carry while P2 rests. P2 takes kettlebells, does Farmer’s Carry while P1 rests. Go until both partners have each completed 6 carries.
STRENGTH:
12 min to find an 8RM Front Squat
CONDITIONING:
10×50 meter Hill Sprint
*rest by walking back to starting line
SATURDAY
WOD:
Team “Kelly”
In teams of two complete the following work, divided between partners however desired:
5 Rounds
Row 500 meters
30 Box Jumps @ 24/20”
30 Wall Ball Shots @ 20/14 lb