WODs August 3rd – August 9th

viking raid

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

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