SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
E3MOM 15 min (6 sets)
Back Squat 4 reps @ heavy
*Use same weight for all sets. Try to match the weight you did for triple last week.
For quality:
1-2-3-4-5-4-3-2-1
Muscle Ups
2x strict Toes to Bar
3x Ring Pushups
TUESDAY
WOD:
STRENGTH:
15 min to find a 1RM Snatch
CONDITIONING:
10 minute AMRAP:
7 Hang Power Snatch @ 115/75
25 Double Unders
100m Run
WEDNESDAY
WOD:
CONDITIONING:
Partner WOD
EMOM30:
1st min: Both partners Row 16/12 cals on rower or Airdyne
2nd min: AMRAP partner odd object work
3rd min: rest
*Team of 3 can be used if number of available athletes dictates it. Score is total reps of odd object work
**Odd object work:
1st round: Tire Flips with the big one
2nd round: both partners get over the wall
3rd round: Sled Drag, heavy
4th round: Prowler Push, heavy
5th round: buddy carry
-repeat
THURSDAY
WOD:
STRENGTH/CONDITIONING:
With a 25 min running clock:
In 15 minutes, find a 1RM Front Squat
In 10 minutes, perform “Fran”
FRIDAY
WOD:
STRENGTH:
Deadlift 3×3 @ 80%
-then-
E2MOM for 4 min (3 sets)
3 reps @ 65%
SKILL:
15 minutes for quality:
3 strict Handstand Pushups
3 Bar Pullovers
*AMBATs will not be used for HSPU. If 3 strict HSPU is easy, add deficit.
SATURDAY
WOD:
Run 4 miles at Indian Creek Greenway
**All are welcome including friends and family. Picnic and social to follow at the park at 10 am