SUNDAY
Sunday Fun Day!
MONDAY
WOD:
Skill:
10 min working on rope climbs (if you already have a rope climb, turn up the difficulty to a different clamp, legless, or L-rope climb with a med ball)
Strength:
Back Squat
5×5 @ 105% of 5RM, E4MOM
Tuesday
WOD:
Strength:
12 min to find a max in the complex Power Snatch + 2 Overhead Squats
Conditioning:
1 mile run
2k row
Rx= wear a 20/15 lb weighted vest for both portions
WEDNESDAY
WOD:
Strength:
12 min to find a max in the complex 3 Hang Power Cleans + 1 Jerk
*starfish landing = 10 burpees per infraction–I’m serious. Coach will draw a chalk line outside athlete’s feet in the proper landing stance. Landing outside line = burpees.
Conditioning:
“Helen”
3 RFT
400m run
21 KBS @ 53/35#
12 pullups
THURSDAY
Partner WOD
Only one partner works at a time.
In 2 min
row 17/13 cals
ME dumbbell snatch @ 70/50# in remaining time
Swap until both partners have done 2 rounds.
In 2 min
row 17/13 cals
ME front squat @ 185/125 in remaining time
Swap until both partners have done 2 rounds.
In 2 min
row 17/13 cals
ME push press @ 135/85 in remaining time
Swap until both partners have done 2 rounds.
FRIDAY
Strength:
Deadlift
1×2 @ 90%
-then-
E2MOM 4 min (3 sets)
3 reps @ 75%
Conditioning:
In 7 minutes complete:
3-6-9
Thrusters @ 135/95
Muscle Ups
Rest remainder of 7 min,
-then-
10-15-20
Handstand pushups (kipping allowed)
Burpees
*20 min cutoff for second portion
SATURDAY
WOD:
“Linda”
For time:
10-9-8-7-6-5-4-3-2-1
1.5x bodyweight Deadlift
1x bodyweight Bench Press
0.75x body weight Power Clean