The Jersey Boys came to train with us!!
SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
15 minutes to find a max of the complex:
Hang Clean + Hang Power Clean +Jerk
CONDITIONING:
10 minute AMRAP:
5 Wall Ball Shots @ 20/14
5 Hang Power Cleans @ 165/115
10 Wall Ball Shots
5 Hang Power Cleans
15 Wall Ball Shots
5 Hang Power Cleans
…
TUESDAY
WOD:
STRENGTH:
12 minutes to find a max of the complex:
Snatch + 2 Overhead Squats
-then-
12 min to find a 3RM Front Squat
WEDNESDAY
WOD:
CONDITIONING:
3 rounds for time:
400m run
25 pushups
*15 min time cap
STRENGTH:
10 minute EMOM:
5 Chest to Bar Pullups
*Rx+: strict Chest to Bar Pullups
THURSDAY
WOD:
SKILL:
10 minutes instruction on Rope Climbs.
*Rx+:legless rope climb
*Rx^2:L-rope climb with med ball on feet
CONDITIONING/STRENGTH
6 Rounds:
30s to complete 3 Deadlifts @ 365/215
rest 30s
30s ME Row for calories
rest 30s
30s ME Nose and Toes Handstand Hold
rest 30s
30s ME Rope Climb
rest 30s
FRIDAY
WOD:
Back Squat
1-1-1-1-1-1-1
SATURDAY
WOD:
“Paul”
5ounds for time:
50 Double Unders
35 Knees to Elbows
20yd Overhead Walk @ 185/125