WODs June 8th-14th

sav beast

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

*Goal is to increase your load for every one of the 15 total sets.

TUESDAY

WOD:

STRENGTH:

12 min to find a 3RM High Hang Snatch

CONDITIONING:

7 rounds for time:
Row 250m
3 Muscle Ups

WEDNESDAY

WOD:

STRENGTH:

E3MOM 15 min (6 sets)
3 Back Squats @ weight you most recently did for double

CONDITIONING:

10 min AMRAP:
10 Box Jumps
15 Toes to Bar
20 Kettlebell Swings @ 53/35 lb

THURSDAY

WOD:

“Holbrook”

10 rounds for time:
5 Thrusters @ 115/80 lb
10 Pullups
100m Sprint
rest 1 minute

FRIDAY

WOD:

STRENGTH:

12 min to work up to  1×2 Deadlift @ 90%
-then-
E2MOM 8 min (5 sets) 3 speed Deadlifts @ 70%

SKILL:

15 min to find a max height Box Jump and max distance Broad Jump

*Must alternate movements each attempt.

SATURDAY

WOD:

STRENGTH/CONDITIONING:

Partner WOD
10 rounds with a 3 min clock:
Row 500/400m
AMRAP Front Squat @ 185/125

*P1 completes a 3 min round while P2 rests. Then P2 completes a 3 min round while P1 rests. At end, each partner will have performed 5 rounds. Score is total front squats. Racks may be used.

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