SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
12 min to find a 1RM Clean and Jerk
-then-
E3MOM
2 Back Squats @ heavy, add weight to last week
TUESDAY
WOD:
CONDITIONING:
Teams of 3
One athlete works at a time:
100 Pull Ups
100 Burpees
100 Box Jumps @ 24”/20”
100 KBS @ 70lb/53lb
100 Box Jumps
100 Burpees
100 Pull Ups
*Any teams of 2 will do 66 reps of each movement.
WEDNESDAY
WOD:
STRENGTH:
10 minute EMOM:
6 Ring Rows with feet elevated on box, wearing weighted vest
CONDITIONING:
Partner WOD:
15 minute AMRAP
P1: AMRAP wall ball shots @ 20+/14+
P2: complete a 100m obstacle course
*When P2 completes obstacle course, partners switch roles. Continue switching roles for 15 minutes. Score is total number of wall balls completed as a team. If you lose count of your wall ball shots, you get to finish with 50 burpees each.
THURSDAY
WOD:
SKILL:
15 minutes working on strict Handstand Pushups
CONDITIONING:
5-4-3-2-1-2-3-4-5
Clean @ 155/115
Run 200m between each set of Cleans
*20 min time cap
FRIDAY
WOD:
STRENGTH:
In 10 minutes, find a heavy but not maximal Deadlift double
-then-
Every 90 seconds for 6 sets, 3 speed Deadlifts @ 80% of your double
CONDITIONING:
3 rounds for time:
20 GHD Situps
15 double Kettlebell Swings (53/35 lb each hand)
12 min time cap
SATURDAY
WOD:
CONDITIONING/STRENGTH:
Partner WOD –
15 minute AMRAP
-400m Sandbag Run, only 1 sandbag, but both partners run
-Partner 1, 5 Bench Presses @ 185/95
-Partner 2, 5 Bench Presses @ 185/95
*Partners must start and finish run together. They may hand off their sandbag to their partner whenever desired, but after the workout starts, the sandbag may never touch the ground (even during bench press). 20 Burpee penalty from each partner every time it touches the ground. Props may not be used to hold sandbag. Scored by total reps of bench press.