SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
Find a 1RM Back Squat
TUESDAY
WOD:
STRENGTH:
12 minute EMOM:
odd: 1 – 8 Chest to Bar Pullups
even: 1 – 5 strict Handstand Pushups
CONDITIONING:
5 rounds for time:
7 Deadlifts @ 275/185
30 Air Squats
7 strict Handstand Pushups
WEDNESDAY
WOD:
CONDITIONING:
Rowing “Nancy”
5 rounds for time:
Row 350 meters
15 Overhead Squats @ 95/65
STRENGTH:
12 min to find a max in the complex:
2 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat + 2 Snatch Balance
THURSDAY
WOD:
CONDITIONING:
21 Front Squats @ 135/95
21 Kettlebell Swings @ 70/53
Run 800m
15 Front Squats
15 Kettlebell Swings
Run 400m
9 Front Squats
9 Kettlebell Swings
Run 200m
FRIDAY
WOD:
SKILL:
27 minute EMOM:
1st min: 25 Double Unders
2nd min: 15 ft Handstand Walk
3rd min: 10 Pistols
SATURDAY
WOD:
STRENGTH:
12 minutes to find a 2 RM Snatch
CONDITIONING:
“Amanda”
9-7-5
Muscle Ups
Snatch 135/95