SUNDAY
Sunday Fun Day!
MONDAY
WOD:
SKILL:
10 min to find a heavy Split Jerk (from racks)
STRENGTH:
E4MOM 20 (6 sets)
5 Back Squats @ heavy
*Use same weight for all sets. Try to match the weight you used last week for sets of 4. This will be the last week you increase reps with the same weight. Record this load as your 5RM.
TUESDAY
WOD:
CONDITIONING:
Barbara
5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
-rest 3 min-
*30 min time cap
WEDNESDAY
WOD:
STRENGTH:
E2MOM 12 (7 sets)
Hang Snatch + Snatch
CONDITIONING:
3 rounds for time:
Run 200m
8 Overhead Squats @ 135/85
THURSDAY
WOD:
CONDITIONING/STRENGTH:
-60 Double Unders
-30 Knees to Elbows with prone grip
-30 Burpees
-6 min to find a 3RM Front Squat
-60 Double Unders
-4 Log Carries (50 ft each) @ medium log / small log
*Scored by total time and load achieved during front squat
*25 min time cap
FRIDAY
WOD:
STRENGTH:
Deadlift 1×2 @ 85%
-then-
E2MOM 4 min (3 sets)
3 reps @ 70%
CONDITIONING:
“mini-JT”
15-12-9
Handstand Pushups
Pushups
Ring Dips
*15 min time cap
SATURDAY
WOD:
Partner “Fat Griff”
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
*Complete the workout as a team of two. Only one partner works at a time. Forward runs will be done in increments of 200m. Backwards Runs will be done in increments of 100m.