SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
Back Squat
3×2 @ 120% of 5RM, E4MOM
CONDITIONING:
10 x 50m Hill Sprint
TUESDAY
WOD:
STRENGTH:
Every 90 seconds for 10 rounds:
1 Bear Complex with Jerks (clean + jerk + back squat + behind the neck jerk)
*Scored by heaviest weight performed for 3+ rounds.
CONDITIONING:
12 min EMOM
10 Kettlebell Swings @ 53/35 lb
5 Burpees
WEDNESDAY
WOD:
CONDITIONING/STRENGTH
With a running clock:
In 10 minutes perform
3 rounds for time:
Run 200m
10 Hang Power Snatch @ 95/65
-then-
10 min to find 3RM Over Head Squat (from rack)
-then-
3 rounds for time:
Run 200m
20 Wall Ball Shots @ 20/14
THURSDAY
WOD:
CONDITIONING:
Partner WOD
15 min AMRAP:
P1: 200m Row
P2: ME Pushups
*Switch partners every 200m
*Scored by total pushups
STRENGTH:
*Not for time
20 weighted pullups
30 strict pullups
20 kipping pullups
*partition into sets as needed
FRIDAY
WOD:
STRENGTH:
Deadlift
Find a 1RM
SATURDAY
WOD:
SKILL:
15 minutes working on the following drill:
Handstand Walk to wall + 3 Handstand Pushups
*Increase distance to wall with proficiency. Scales available for all abilities.
CONDITIONING/STRENGTH:
15 min AMRAP
10 Dumbbell Squat Snatch @ 50/35 lbs (5 left, 5 right)
50 Double Unders